Shin splints, formally known as Medial Tibial Stress Syndrome (MTSS), are a common overuse injury that causes pain along the inner edge of the shinbone, or tibia. This discomfort frequently affects athletes, runners, and military personnel who engage in repetitive, high-impact activities. The pain is not caused by a single event, but rather by the cumulative stress placed on the lower leg’s muscles, tendons, and bone tissue. To manage and prevent this condition, a focused approach to strengthening and balancing the lower leg’s musculature is often recommended, and calf raises offer a specific tool in this recovery process.
The Muscular Origins of Shin Splints
Shin splints arise from muscle fatigue and imbalances in the lower leg. The pain along the tibia is linked to the posterior tibialis muscle, which supports the arch of the foot and controls excessive pronation.
When the foot strikes the ground, the posterior tibialis must work hard to stabilize the lower leg, and repetitive stress can lead to inflammation or micro-tears where the muscle fibers connect to the shinbone. Weakness or tightness in the calf muscles—the gastrocnemius and soleus—can force the smaller tibialis muscles to overcompensate in controlling the foot and absorbing impact. This imbalance overloads the tissues, setting the stage for MTSS.
How Calf Raises Aid Lower Leg Stability
Strengthening the calf muscles through calf raises enhances the lower leg’s capacity for shock absorption. A stronger calf complex can more effectively absorb ground reaction forces. This increased capacity reduces the stress transmitted up to the tibia, relieving strain on the irritated tibialis muscles.
The soleus muscle plays an important role due to its function when the knee is bent. Strengthening the soleus improves deep stability in the lower leg and helps control the rotation of the tibia, a movement pattern often associated with MTSS.
Utilizing the eccentric phase of the calf raise, the slow lowering motion, is also beneficial. This improves the resilience and strength of the tendons under tension, helping the muscle-tendon unit become more robust against repetitive impact forces.
Safe Implementation and Progression
Calf raises should be implemented with attention to which muscles are being targeted. Seated calf raises, where the knee is bent, are highly effective because this position isolates the soleus muscle. Standing calf raises with a straight knee primarily target the larger gastrocnemius muscle.
Proper technique involves slow, controlled movements, especially during the eccentric lowering phase, which should take three to five seconds. Initial volume for seated calf raises often begins with higher repetitions, such as three to four sets of 15 to 25 repetitions, because the soleus muscle responds well to endurance-focused training.
Begin with low resistance and increase the load gradually, only as long as the exercise remains pain-free. If sharp or increasing pain occurs during the exercise, stop immediately and consult with a medical professional. If pain is severe, constant, or localized to a small spot on the bone, seek medical advice to rule out a stress fracture.