Pilates
Impact-free Pilates for shin splints: a 25-minute class for calf and shin endurance, the hips and one-leg balance
A 25-minute Pilates class with no impact, for the weeks you can't run with shin splints: calf and shin endurance, hip and trunk work on the mat, one-leg control and a calf stretch for comfort. It follows the first two stages of our shin splints guide. No trial has tested Pilates for shin splints, and adding exercises to a graded return to running didn't ease pain in trials, so this class is for staying strong while you rest from running, and its order is our editorial choice. Check first that it isn't a stress fracture: pain in one spot on the bone, at rest or at night, needs checking before this class.
Breath
Calves and shins, no impact
- Seated bent-knee calf raise (soleus raise)3 sets of 15Beginner · Calves · 3D demoSitting; slow up, slow downHarder: Slow calf raise
- Tibialis raise2 sets of 15Beginner · Shins · 3D demoBack against a wall, feet a step forward; lift the fronts of both feetHarder: Single-leg tibialis raise
- Slow calf raise3 sets of 15Beginner · Calves · 3D demoHands on a wall; work towards 20 slow single-leg raises over the weeksEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
- Heel walk2 sets of 20 mBeginner · Shins · 3D demoToes up, small steps, beside a wallEasier: Tibialis raiseHarder: Single-leg tibialis raise
- Band ankle eversion2 sets of 15 each footBeginner · Calves, Shins · 3D demoSitting, a light band round the feet; turn the sole outwardsEasier: Isometric ankle eversion against a wallHarder: Single-leg stand
Hips and trunk on the mat
- Glute bridge2 sets of 12Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width; press through the whole footEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
- Side-lying leg raise12 each sideBeginner · Hip abductors, Glutes · 3D demoTop leg level with your hip or slightly behindEasier: Lateral band walkHarder: Lateral band walk, band at the feet
- Side-lying leg circles (Pilates side kick series)8 each direction, each sideBeginner · Hip abductors, Glutes, Abs · 3D demoSmall circles, pelvis stillEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck achesEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Single-leg stretch (Pilates one leg stretch)6 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoLower back steadyEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
Standing control
- Hip hitch (pelvic drop)2 sets of 10 each sideBeginner · Hip abductors, Glutes, Abs · 3D demoOn the bottom stair, a hand on the rail; lift the dropped side of the pelvis levelEasier: Standing wall-press hip abductionHarder: Patrick step-down
- Single-leg stand2 holds of 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoPelvis level, knee softEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Calf stretch, for comfort
- Soleus wall stretch2 holds of 30 s each sideBeginner · Calves · 3D demoBack knee bent; for comfort, not a treatmentEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
Tips
- Do it 2 to 3 times a week while you can't run, and keep your fitness going with cycling or swimming (our suggestion).
- For shin splints, this site suggests mild discomfort during strength exercises is acceptable if it has settled by the next day. Pain in one spot on the bone is different, and needs checking.
- No jumping: hops come back only when pressing along the shin bone is no longer tender, walking is pain-free, and 20 slow single-leg calf raises and 30 seconds of easy hopping on the spot are pain-free (our shin splints guide's checklist).
- Then follow the shin splints guide's walk-run return, and keep this class or its calf and hip moves going twice a week once you're back running (our suggestion).
- With pain in one spot on the bone, at rest or at night, don't do this class until it has been checked.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More pilates
Beginner Pilates workout
A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.
20 minBeginner13 movesNo equipment
10-minute Pilates abs
Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.
10 minIntermediate11 movesNo equipment
Full-body mat Pilates workout
A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.
30 minIntermediate22 movesNo equipmentQuestions people ask
How long does the impact-free pilates for shin splints: a 25-minute class for calf and shin endurance, the hips and one-leg balance take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A bench or box, A wall, A band, A step. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 11 of its 14 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.