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This exercise builds the shin muscle, the anterior tibialis muscle on the front side of your lower leg. If you experience shin pain when walking or running, this is the muscle group that is complaining. It flexes the foot upwards, and it complains mightily if you haven't been doing much walking or running and then try to leap into increasing your speed or distance. This exercise will develop the muscle to prevent shin pain.
Find a step so you can stand facing away from the step, with your heels on the step and your toes hanging over the drop off.
Hold onto a railing or chair for balance.
Flex your toes up towards your shins as far as you can. Hold this for a second.
Release and lower your toes.
Repeat 8 to 10 times.
Standing, you may want to use a hand on a wall or other support for balance.
Place the foot to be stretched just behind your other foot (which remains squarely on the ground), with the toe of the stretching foot touching the ground.
Keeping your toe firmly on the ground, pull the stretching leg forward so you feel a stretch from the top of your stretching foot through your shins. It often helps to bend both knees slightly.
Once you feel a good stretch, hold it for 15-30 seconds.
Repeat with the other foot.
Prevent and Treat Shin Splints