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If you’re a runner dealing with sore shins, don’t ignore it. These are some of my go-to exercises to rehabilitate the lower leg, strengthen the muscles around the shin, and keep everything healthy so I can stay consistent with running. Strong lower legs = happier runs. - Calf Raises (Bodyweight) - 1 set - Calf Raises (Weighted) - 3 sets - Pogo Jumps into: - SL Pogo Jumps - 2 sets - Tibialis Raises (Narrow Stance) - 2 sets - Tibialis Raises (Wide Stance) - 2 sets Give them a try and save for later 🫡 #runnersofinstagram #shinsplints #runningrehab #rehabroutine #runninginjuryfree
If you’re a runner dealing with sore shins, don’t ignore it. These are some of my go-to exercises to rehabilitate the lower leg, strengthen the muscles around the shin, and keep everything healthy so I can stay consistent with running. Strong lower legs = happier runs. - Calf Raises (Bodyweight) - 1 set - Calf Raises (Weighted) - 3 sets - Pogo Jumps into: - SL Pogo Jumps - 2 sets - Tibialis Raises (Narrow Stance) - 2 sets - Tibialis Raises (Wide Stance) - 2 sets Give them a try and save for later 🫡 #runnersofinstagram #shinsplints #runningrehab #rehabroutine #runninginjuryfree
Shin splints keep coming back?🏃 It’s usually not just about running too much, it’s usually a strength issue. If your lower legs can’t handle the load, your shins end up taking the hit. Start building strength through: • Kettlebell toe raises • Single leg calf raises (off a step) • Seated calf raises • Short foot exercise Simple but effective when done consistently. If your shins keep flaring up every time you get back into running, it’s time to build them up properly. Not just rest them. Drop me a message if you want help structuring this into your training🤝 #shinsplints #runninginjury #runningtips #injuryprevention #injuryrehab
Shin splints keep coming back?🏃 It’s usually not just about running too much, it’s usually a strength issue. If your lower legs can’t handle the load, your shins end up taking the hit. Start building strength through: • Kettlebell toe raises • Single leg calf raises (off a step) • Seated calf raises • Short foot exercise Simple but effective when done consistently. If your shins keep flaring up every time you get back into running, it’s time to build them up properly. Not just rest them. Drop me a message if you want help structuring this into your training🤝 #shinsplints #runninginjury #runningtips #injuryprevention #injuryrehab
Shin splints often show up when the lower leg is taking more load than it can currently tolerate. Most runners train their quads, hamstrings and glutes… but the tibialis and calf complex absorb huge forces every time your foot hits the ground. Adding work like this can help build resilience in the lower leg: • Tibialis raises • Gastrocnemius stretch • Soleus stretch I dealt with shin splints throughout my own marathon training, and including movements like these helped keep my lower legs moving and manageable while mileage was high. Alongside strengthening, things like sports massage and proper recovery can help reduce excessive tension through the calves and support the tissues that attach along the shin. Save this for before your next run.
Shin splints often show up when the lower leg is taking more load than it can currently tolerate. Most runners train their quads, hamstrings and glutes… but the tibialis and calf complex absorb huge forces every time your foot hits the ground. Adding work like this can help build resilience in the lower leg: • Tibialis raises • Gastrocnemius stretch • Soleus stretch I dealt with shin splints throughout my own marathon training, and including movements like these helped keep my lower legs moving and manageable while mileage was high. Alongside strengthening, things like sports massage and proper recovery can help reduce excessive tension through the calves and support the tissues that attach along the shin. Save this for before your next run.
As a physio I often hear injured runners say they don’t do any single leg stability work. Running is a unilateral sport so strengthening each leg in isolation is crucial! - Single leg RDL: strengthen posterior chain and core, improve balance and stability - Lateral step down: hip stability, knee extension strength and prevention of knee pain/injuries - Calf raises: calf strengthening and ankle stability - Standing hip abduction: glute med activation, balance, hip stability, prevention of knee, lower back and hip pain - Split stance heel raises: strengthen soleus muscle, improves ankle stability - Resisted dorsiflexion: improve ankle stability, injury prevention - Any type of single leg jumps or plyometric movement: improve power output, strengthen tendons to prevent injuries Whole fit is @lskd 💙 #physio #running #strengthtraining
As a physio I often hear injured runners say they don’t do any single leg stability work. Running is a unilateral sport so strengthening each leg in isolation is crucial! - Single leg RDL: strengthen posterior chain and core, improve balance and stability - Lateral step down: hip stability, knee extension strength and prevention of knee pain/injuries - Calf raises: calf strengthening and ankle stability - Standing hip abduction: glute med activation, balance, hip stability, prevention of knee, lower back and hip pain - Split stance heel raises: strengthen soleus muscle, improves ankle stability - Resisted dorsiflexion: improve ankle stability, injury prevention - Any type of single leg jumps or plyometric movement: improve power output, strengthen tendons to prevent injuries Whole fit is @lskd 💙 #physio #running #strengthtraining
Not fancy. Not exciting. But Isometric training is valuable in every runner’s strength routine. By holding a position under tension, you’re increasing tendon stiffness and stimulating collagen repair. 10 minutes of isometric work, 2-3X a week can make a big impact on your tendon strength, as well as muscles. #isometrics #RunPainFree #healthyknees #tendonstrength
Not fancy. Not exciting. But Isometric training is valuable in every runner’s strength routine. By holding a position under tension, you’re increasing tendon stiffness and stimulating collagen repair. 10 minutes of isometric work, 2-3X a week can make a big impact on your tendon strength, as well as muscles. #isometrics #RunPainFree #healthyknees #tendonstrength
Runners knee often isn’t just about the knee — it’s about poor stability around the hip and thigh. These Single-Leg Split Squat variations use a resistance band to challenge the muscles responsible for keeping the knee tracking properly. ➡️ Band anchored lateral to the knee Activates the adductors to prevent the knee collapsing inward. ➡️ Band anchored medial to the knee Activates glute med & glute min to stabilise the knee and control hip position. Both variations teach your body to control knee position under load, which is key for runners dealing with knee pain. Add these into your lower body or rehab sessions and build stronger, more resilient legs. 🦵 #runnersknee #runningrehab #kneestrength #runstrong #strengthforrunners singlelegtraining
Runners knee often isn’t just about the knee — it’s about poor stability around the hip and thigh. These Single-Leg Split Squat variations use a resistance band to challenge the muscles responsible for keeping the knee tracking properly. ➡️ Band anchored lateral to the knee Activates the adductors to prevent the knee collapsing inward. ➡️ Band anchored medial to the knee Activates glute med & glute min to stabilise the knee and control hip position. Both variations teach your body to control knee position under load, which is key for runners dealing with knee pain. Add these into your lower body or rehab sessions and build stronger, more resilient legs. 🦵 #runnersknee #runningrehab #kneestrength #runstrong #strengthforrunners singlelegtraining
Strength for Runners 🏃‍♂️💪 Running is repetitive. Strength training builds the control, power and resilience your body needs to handle load and stay injury resistant. Session focus: single-leg strength + posterior chain 1. Single-leg step-ups — 3×12 Improves single-leg stability and control, helping you absorb force better with each stride. 2. Backwards lunges — 3×15 Reduces knee stress while building quad and glute strength for deceleration and push-off power. 3. Romanian deadlifts (RDL) — 3×8 Targets hamstrings and glutes to improve hip drive and reduce overload through the lower leg. 4. Bulgarian split squats — 3×12 Develops unilateral strength, balance, and pelvic control, key for efficient running mechanics. Stronger legs. Better control. More resilient running. Save this session for your next strength day. #StrengthForRunners #RunnerRehab #SportsPhysio #InjuryPrevention #RunStronger
Strength for Runners 🏃‍♂️💪 Running is repetitive. Strength training builds the control, power and resilience your body needs to handle load and stay injury resistant. Session focus: single-leg strength + posterior chain 1. Single-leg step-ups — 3×12 Improves single-leg stability and control, helping you absorb force better with each stride. 2. Backwards lunges — 3×15 Reduces knee stress while building quad and glute strength for deceleration and push-off power. 3. Romanian deadlifts (RDL) — 3×8 Targets hamstrings and glutes to improve hip drive and reduce overload through the lower leg. 4. Bulgarian split squats — 3×12 Develops unilateral strength, balance, and pelvic control, key for efficient running mechanics. Stronger legs. Better control. More resilient running. Save this session for your next strength day. #StrengthForRunners #RunnerRehab #SportsPhysio #InjuryPrevention #RunStronger
Shin splints is a sign that the lower leg is tight, overloaded, and not strong enough to handle the impact of running. Improving flexibility through the front and back of the lower leg and the foot can reduce tension, but real progress happens when you also build strength through the feet, shins and calves so the entire lower body can absorb force better. When mobility and strength are developed together, the body becomes far more resilient to running volume and impact. DM “RUN” if you want help building a lower body that can run pain-free. #mobility #strength #runready #injuryprevention #shinsplints
Shin splints is a sign that the lower leg is tight, overloaded, and not strong enough to handle the impact of running. Improving flexibility through the front and back of the lower leg and the foot can reduce tension, but real progress happens when you also build strength through the feet, shins and calves so the entire lower body can absorb force better. When mobility and strength are developed together, the body becomes far more resilient to running volume and impact. DM “RUN” if you want help building a lower body that can run pain-free. #mobility #strength #runready #injuryprevention #shinsplints
Running 🤝🏽 Strength 🧱 Single-leg box jumps Max intent. Max power. Training the stretch-shortening cycle so your tendons (especially Achilles) can store and release energy efficiently. 🏃🏽‍♀️Hip thrusts Stronger hip extension = stronger push-off. Key part of triple extension. ✈️ Copenhagens Frontal plane control. Abductors = stop knee collapse, but strong adductors = produce force isometrically to help control the femur before valgus even happens 🔒 Hip flexors Front-side mechanics for speed. Pull the knee up quicker during toe off 4-week intro to runners strength program - link in bio 🧬 #runnersstrength #plyometrics #runnersworkout #plyos #runningworkout
Running 🤝🏽 Strength 🧱 Single-leg box jumps Max intent. Max power. Training the stretch-shortening cycle so your tendons (especially Achilles) can store and release energy efficiently. 🏃🏽‍♀️Hip thrusts Stronger hip extension = stronger push-off. Key part of triple extension. ✈️ Copenhagens Frontal plane control. Abductors = stop knee collapse, but strong adductors = produce force isometrically to help control the femur before valgus even happens 🔒 Hip flexors Front-side mechanics for speed. Pull the knee up quicker during toe off 4-week intro to runners strength program - link in bio 🧬 #runnersstrength #plyometrics #runnersworkout #plyos #runningworkout
Struggling with shin splints? The soleus, gastrocnemius, and tibialis anterior are all key muscles for running. They help contribute to powerful strides and sprinting, along with stabilising the foot and preventing injuries. Strengthening all three areas supports better running performance and reduces strain🏃🏼‍♀️ Perform 2-3 sets of 10-15 reps of each exercise a couple of times a week, and progress by elevating the foot onto a box/step or holding a dumbbell 💪🏻
Struggling with shin splints? The soleus, gastrocnemius, and tibialis anterior are all key muscles for running. They help contribute to powerful strides and sprinting, along with stabilising the foot and preventing injuries. Strengthening all three areas supports better running performance and reduces strain🏃🏼‍♀️ Perform 2-3 sets of 10-15 reps of each exercise a couple of times a week, and progress by elevating the foot onto a box/step or holding a dumbbell 💪🏻
Want to get faster? Keep getting injured? Here’s your next single leg strength exercise xoxo Running is basically a series of single leg hops… so why are you only training both legs together? 🤔 If you actually want to improve, you need to address imbalances first - & that includes your glutes!! Your glutes help stabilise your pelvis & keep your knees aligned. If one side is weaker, other muscles & joints might be picking up the slack… which can affect both performance & injury risk. Single leg hip thrusts are a great one for the gym rotation - but before adding weight, get really solid with 10-12 reps in good form using just bodyweight Some cues: ✅ engage your core (think ribs down) ❌ don’t arch your back! ✅ push through the heel of the working leg ✅ slow & controlled #strengthforrunners #runningtips #injuryprevention
Want to get faster? Keep getting injured? Here’s your next single leg strength exercise xoxo Running is basically a series of single leg hops… so why are you only training both legs together? 🤔 If you actually want to improve, you need to address imbalances first - & that includes your glutes!! Your glutes help stabilise your pelvis & keep your knees aligned. If one side is weaker, other muscles & joints might be picking up the slack… which can affect both performance & injury risk. Single leg hip thrusts are a great one for the gym rotation - but before adding weight, get really solid with 10-12 reps in good form using just bodyweight Some cues: ✅ engage your core (think ribs down) ❌ don’t arch your back! ✅ push through the heel of the working leg ✅ slow & controlled #strengthforrunners #runningtips #injuryprevention
Shin splints are one of the most common running injuries, frustrating, stubborn, and often the thing that derails training. But how do you actually prevent them? This week Maddie shares her own progressive prehab routine used to strengthen the lower leg, increase load tolerance, and help reduce the risk of injury: • Toe walks & heel walks • Tibialis raises • (Bent-knee) calf raises • Low-level plyometrics Ideal as part of your warm-up, a standalone S&C session, or accessory work alongside your running programme. Follow for more routines like this! #shinsplints #injuryprevention #strengthandconditioning #runningstrength #running This content is for informational purposes only and is not medical advice. Please consult a qualified healthcare professional before starting any exercise programme, especially if you are experiencing any pain or ongoing injury.
Shin splints are one of the most common running injuries, frustrating, stubborn, and often the thing that derails training. But how do you actually prevent them? This week Maddie shares her own progressive prehab routine used to strengthen the lower leg, increase load tolerance, and help reduce the risk of injury: • Toe walks & heel walks • Tibialis raises • (Bent-knee) calf raises • Low-level plyometrics Ideal as part of your warm-up, a standalone S&C session, or accessory work alongside your running programme. Follow for more routines like this! #shinsplints #injuryprevention #strengthandconditioning #runningstrength #running This content is for informational purposes only and is not medical advice. Please consult a qualified healthcare professional before starting any exercise programme, especially if you are experiencing any pain or ongoing injury.
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