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Yoga for shin splints: a 25-minute class with calf, shin and hip strength, and no jumping

A 25-minute yoga class for shin splints, for the weeks when you can't run and the days in between runs as you return. It builds the strength our shin splints plan uses (calf raises sitting and standing, the tibialis raise beside the shin bone, bridges and side-lying leg raises for the hips), then short standing poses for balance, a gentle calf stretch for comfort and a rest. Nothing jumps. Do it 2 or 3 times a week on non-running days, alongside cycling or swimming; leave out the standing calf raises until walking is pain-free. It doesn't replace the gradual return to running on our shin splints guide. No trial has tested yoga for shin splints, so the structure is our editorial choice, built from that guide's stages and the layout of our yoga for Achilles tendinopathy class.

25 minBeginner15 movesA bench or box · A wallCalves · Shins · Glutes · Hip abductors · Quads · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Settle and ankles (about 3 minutes)

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSitting. In for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Ankle CARs (controlled articular rotations)5 slow circles each way, each ankle
    Beginner · Calves, Shins · 3D demoOnly the ankle movesEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)

Calves and shins (about 7 minutes)

  1. Seated bent-knee calf raise (soleus raise)3 sets of 15
    Beginner · Calves · 3D demoOn a chair; rest a bag on your knees when it's easyHarder: Slow calf raise
  2. Tibialis raise2 sets of 15
    Beginner · Shins · 3D demoBack against a wall, lift the fronts of both feetHarder: Single-leg tibialis raise
  3. Slow calf raise3 sets of 15
    Beginner · Calves · 3D demoHands on a wall, 3 seconds up and 3 down. Only once walking is pain-free; skip it before thenEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Hips, on the floor (about 5 minutes)

  1. Glute bridge3 sets of 12
    Beginner · Glutes, Hamstrings, Abs · 3D demoKnees hip-width apartEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Side-lying leg raise3 sets of 12 each side
    Beginner · Hip abductors, Glutes · 3D demoTop leg level with your hip or slightly behindEasier: Lateral band walkHarder: Lateral band walk, band at the feet

Standing, short holds (about 5 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight spread over your heels and the balls of your feetHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoA shallow bend, hands on your thighsHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stance; step into it, don't jumpEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)2 holds of 20 to 30 seconds each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall, the lifted foot at your ankleEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  5. Single-leg stand2 holds of 30 seconds each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoA hand near a wall; skip it while standing on the sore leg hurtsEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Calves, gently (about 2 minutes)

  1. Soleus wall stretch2 holds of 30 seconds each side
    Beginner · Calves · 3D demoBack knee bent, heel down. For comfort, not treatmentEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Rest (about 4 minutes)

  1. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoOptional. With glaucoma, high blood pressure that isn't controlled or in later pregnancy, keep your hips flat or skip itHarder: Plow pose (Halasana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees over a cushion if your back prefers

Tips

  • For shin splints, this site suggests mild discomfort during strength exercises is acceptable if it has settled by the next day. Running should be pain-free, or close to it.
  • Step between poses, never jump. Hops and bounces belong to the return to running on our shin splints guide, after its checks (our suggestion).
  • Pain in one spot on the shin or a foot bone that you can point to with a fingertip, worse with impact and later present at rest or at night: a possible stress fracture. Stop running and jumping until it has been checked.
  • Same day (urgent GP appointment or NHS 111): throbbing pain in one leg (rarely both), usually the calf or thigh; swelling in one leg (rarely both); red, blue or darkened skin around the painful area, which may be harder to see on brown or black skin; or swollen veins. This can be a deep vein thrombosis (DVT). It is more likely after surgery, a hospital stay, 3 or more days in bed, a journey of over 4 hours, pregnancy or a recent birth, cancer, a previous clot, or contraception or hormone replacement therapy (HRT) that contains oestrogen.

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

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Questions people ask

How long does the yoga for shin splints: a 25-minute class with calf, shin and hip strength, and no jumping 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. 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. 9 of its 15 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.