How to Do Toe Raises to Prevent Shin Splints

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If you experience shin pain when running, it may be because of weak anterior tibalis muscles, which are on the front side of your lower leg. This muscle is responsible for flexing the foot upward and, because it's often underdeveloped in non-runners, you may start feeling shin pain and develop shin splints if you're new to running or you increase your distance too quickly.

How to Do Toe Raises

Toe raises are simple, very easy to do, you don't need any special equipment, and you can do them anywhere.

Do them a few times a week to develop your anterior tibalis muscles muscle and prevent shin splints. Here's what to do:

1. Stand upright on the ledge of a step, with your toes hanging over the ledge.

2. Hold onto a wall, railing, or chair for balance.

3. Extend your toes as far out over the edge as you can. Only your heels should be on the edge.

4. Pull your toes on your right foot upward toward your shins as far as you can and hold for a brief second, feeling the contraction in your shins (anterior tibialis).

5. Release and slowly lower your toes to the starting position.

6. Do the same thing with your left foot.

7. Do 2 to 3 sets of 12 repetitions on each side.

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