Stretches for Shin Splints

Shin splints are often caused due to imbalance of strength between the calf muscles and the shin muscles. If the calf muscles are tight, they exert a lot of pressure on the shin muscles, causing them to work harder. We will first understand what are shin splints, before we turn to the stretches for the condition.

What are Shin Splints

Inflammation of the muscle to the shin bone, located on the inside of the front of the lower leg, is called shin splints. Many times, lower leg injuries are also referred to as shin splints. The common symptoms of shin splints are pain or tenderness along the shin, which normally begins halfway down the shin. This pain and tenderness may extend to the knee as well. Inflexible calf muscles are known to cause this problem. The other common cause of shin splints are Achilles tendons, over-pronation, excessive running on the hard surface, over training, etc.

Stretching Exercises for Shin Splints

For the pain to reduce, it is important that you undertake some sort of workouts for shin splints. At the same time, taper down the workout you are currently on.

Stretch # 1
The most important part you would concentrate in your shin splints treatment is the calf, as the calf muscles have a direct role to play in the shin area. Hence, this calf stretch is one of the important stretches for shin splints. You will need either a staircase or a step, which can be used to stand on. When you step on the step, your heels will hang off the edge. Now slowly lower your body, so that your heels will come below the step level. You will need to hold in this position for 15 to 20 seconds. Slowly come back to the starting position and after a short break, repeat the stretch.

Stretch # 2
It is relatively difficult to stretch the front of the lower leg. This stretching exercise is called seated shin stretch. To do this stretch, kneel down and place your buttocks on your heel, and not the toes of the feet. You will need to gently push down on the heels, so that you can feel the stretch on the front of the leg. You will need to hold in this position for about 20 to 30 seconds and then relax to repeat the stretch 3 times.

Stretch # 3
Like the seated shin stretch, this is a standing shin stretch. Read the instructions for this stretch carefully. The instructions might seem complicated, but it is a very simple stretch. Stand and place the toes of your right foot on the floor, beyond the left foot. Slowly start bending the left leg (weight bearing leg), so that you will push your ankle towards the ground. Hold in this position for 20 to 30 seconds and repeat this stretch also 3 times. Now change the legs and repeat.

Stretch # 4
To do this stretch, stand approximately 2 feet away from the wall and keep shoulder width distance between them. Place your arms on the wall. Without moving your legs and feet, lower your body into the wall, until your calf muscles are stretched. Hold in the position for 30 to 45 seconds and repeat the stretch 3 times.

Stretch # 5
This is a simple yet wonderful exercises for shin splints. You will need a towel for this exercise. Sit on the floor barefoot and wrap a towel around the soles of your feet. Now start pulling your feet backwards towards your body till you feel that the calves are stretched. Hold for 45 seconds and repeat the stretch 3 times.

Stretches for shin splints will help in keeping the muscles in the bottom of the legs supple and also help in reducing tension on the shins. I will recommend, you talk to your health care professional before you start any of the stretches in order to rule out any other complication.