Strengthen Your Shins: The Simple Exercise You Might Be Missing

Toe raises, an exercise that targets the muscles along the front of the shins, are gaining attention from physical therapists for their role in lower leg strength and balance. Unlike calf raises, which work the back of the lower leg, toe raises focus on the tibialis anterior muscle, essential for lifting the foot and clearing the toes during the walking gait.

Joseph Hribick, a clinical assistant professor of physical therapy at Lebanon Valley College, explains that the tibialis anterior helps lift the foot as the leg swings forward and controls its descent after the heel strikes the ground. Strengthening this muscle is important to prevent toes from catching on the floor, which can lead to trips and falls.

Daniel Safford, an assistant professor of physical therapy at Arcadia University, emphasizes the importance of working both the front and back of the lower legs. "You're covering a lot of your bases if you do just those two things," he says, referring to calf raises and toe raises.

While studies have not definitively proven that toe raises alone lead to faster running or prevent all falls, they are considered a beneficial addition to a balanced lower body routine. Weakness in the muscles that lift the feet can impact walking and balance. The exercise requires no equipment and can be performed while sitting or standing.

To perform a toe raise, whether seated or standing, keep the heels on the floor and lift the front of the feet. The movement should involve lifting the balls of the feet along with the toes, not just wiggling the toes. A controlled lift, taking one to two seconds, followed by a brief pause and a two to three second controlled lowering, maximizes the benefit. Slamming the feet down reduces effectiveness, according to Hribick.

For a greater challenge, standing toe raises engage the leg muscles more directly and add a balance component. Holding onto a sturdy surface like a counter can help maintain stability. While some weight can shift to the heels, avoid leaning backward excessively. The goal is to lift the feet as high as comfortably possible, even if the movement is small.

Beginners can start with five to 10 repetitions a few days a week, gradually increasing to 20 repetitions on most days as strength improves over a couple of months. Mild soreness is expected initially, but sharp or persistent pain should prompt a stop and consultation with a healthcare professional. The exercise can be incorporated into daily routines, such as at a desk or while standing at a sink.