How To Strengthen Shins

(Last Updated On: July 13, 2018)

You’re going to have to begin with the right mindset before getting into any of the specifics on how to strengthen your shins. And trust me you’re going to need it. Because like many things in life, the process of strengthening your shins is long and hard before you reach the desired results.

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strengthening shin

6 Ways To Condition Your Shins

Patience, Persistence, and Resilience

To get to your desired shin strength, you’re going to have to be patient, persistent, and resilient. At the beginning of training your shins are going to go through a lot of pain before they get stronger. And don’t expect overnight results either. It’s going to last for quite a while, maybe a year or even more. But push through it and before you know it, your shins are going to be so much stronger.

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Heavy Bag Kicks

If you’re looking to condition your shins to become stronger and harder, you’re going to have to begin kicking that heavy bag. It’s a standard part of training regimens. You can start with 100 kicks for each leg, but if you can do more, then do so. If you feel a stinging in your shins after you do your kicks, then that’s perfectly normal. Over time your nerves will begin to lose feeling and you wouldn’t have to suffer through the same pain as in the beginning. The micro-fractures that these kicks will bring to your shins will also be rebuilt much stronger than they were previously. Even when you’ve already been training for a long time, continuing these exercises with the hard bag can still help improve your shin’s strength.

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There’s no better way than to use your strengthening shins in an actual sparring session in order to condition them even more. Sparring should be part of any training regimen, and using your shins during sparring sessions is sure to make them even stronger. When sparring with gear on, your blocked kicks are sure to hurt despite you wearing shin guards. But pain means your shins are being put under pressure and would come out stronger from it. You can spar with drills that have set combinations in order to get your body acquainted with timing, distancing, and technique. You can also do freestyle sparring if you have no drill sets prepared.

Shin Care

Because your shins are going to hurt after getting beat up in training, you’re going to have to take good care of them so that they can heal much faster. Not only would this ensure that your shins are well taken care of, it also means that you’re going to be able to train sooner again.


Do you do leg lifting exercises? lifting exercises will make your legs stronger and in turn, help strengthen your shins as well. Adding weight lifting exercises like squats, lunges, step-ups and other of the same function is an ideal way to strengthen your shins. And while it’s not fully supported by research results, there is a chance that weight lifting helps improve bone density and thus bone strength.

Calcium and Vitamin D

We’ve all heard that calcium helps strengthens bones, so it only makes sense that you get enough of it while you’re on a mission to strengthen your shins. Calcium not only keeps your bones strong, it helps in bone development as well. However, calcium cannot be absorbed well by your body if it does not come with its trusty comrade, Vitamin D. So make sure to have a calcium and vitamin D-rich diet, or you can also consider getting supplements that would equip you with these nutrients to keep your bones strong and developing well.

Preventing Shin Splint

The process of strengthening your shins most likely comes with the risk of getting shin splints, especially near the beginning of your training when your shins haven’t built up resilience to the stress and pressure that they experience during kicks and other shin strengthening exercises.

So what are shin splints? Simply put, this is the pain that your shin bone (tibia) feels after it undergoes stress from beginning or changing up your training regimen. If you feel any pain by your lower leg in the middle of your knee and ankle, then that’s a shin splint. It’s considered as a cumulative stress disorder, which means that it happens repeatedly over time (like in training), and it also means that your body is not given the chance to repair and restore itself correctly.

So how are you going to prevent shin splints from happening? You may think that the answer is to strengthen your tibia or your shin bone, but in actuality that solution will only help very little. Researches have shown that calf raises and hip abductor strengthening exercises are the right way to prevent getting any shin splints.


Strengthening your  shins is not going to happen over night but with the correct strengthening exercises you will be on your way to getting some concrete shin kicking damaging done on your opponent.

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