Achilles tendon problems and shin splints are very common in short and lond-distance runners. One of the best ways to treat these injuries is to strengthen the calf and Achilles tendon with "calf raises" and "heel drop" exercises.
Heel drop exercise
This exercise can be used to strengthen the posterior chain of the leg and foot (Achilles tendon, plantar fascia). Depending on symptoms, it can be done as much as twice a day for 3 sets of 20-40 repetitions. The exercise can be progressed by adding weights, for example. The heel drop exercise is helpful for plantar fasciopathy, Achilles tendinopathy, shin splints, peroneal tendinopathy and tibialis posterior tendinopathy.