The Core Rehab Program
Do these consistently for 4-6 weeks. Skip the trendy ones — these are the ones with the strongest evidence for shin splints.
1. Tibialis Raises
How: Stand with back against a wall, heels 6 inches out. Lift toes toward shins.
Dose: 3 sets of 20, daily
Why: Builds the front-of-shin muscle that absorbs impact and decelerates the foot.
2. Heavy Slow Calf Raises
How: Single-leg calf raises on a step, 3 seconds up and 3 seconds down.
Dose: 3 sets of 8-10, every other day
Why: The calf takes load off the tibia during push-off.
3. Soleus Raises (Bent Knee)
How: Sit with weight on the knee, raise heel.
Dose: 3 sets of 15, every other day
Why: The soleus carries 6-8x bodyweight while running — most calf programs neglect it.
4. Side-Lying Hip Abduction
How: Lie on side, lift top leg with toes pointed slightly down.
Dose: 3 sets of 12 per side, 3x/week
Why: Weak hips force the lower leg to absorb more rotational load.
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