Cause of the Pain
Shin splints occur when you experience pain along the front of your leg, where the tibia is located, according to the Mayo Clinic. Pain occurs when the tibia and the connecting tissue are overworked or strained. Like other muscles, when the tibia and its connective tissue remain contracted and are unable to relax, you experience pain. Shin splints can cause tenderness, soreness, pain and even mild swelling on or around the shin.
How Stretching Helps
Stretching is one of the most effective ways to prevent injury because it prepares the muscles for the exercise you are about to begin. Stretching conditions the muscles by increasing their temperature (thus the term warm up) and increases flexibility. Remember, shin splints occur due to inflexibility of the muscles and tissues. You should perform stretches for the muscle group, not just the specific muscle you are about to work.
Stretches
Try a stretching exercise, such as the Seated Shin Splint, before your next workout or even in preparation for periods of walking. Start by sitting on the ground with your legs folded underneath you, with your toes pointed straight down. You should be sitting on your ankles.Do this on a soft surface such as carpet or a stretching mat. You can also fold a towel to provide a gentle surface. Use one hand to support your body weight while you lift one knee gently with your other hand. You should feel a slight stretch down the lower, front half of your leg where you would feel a shin splint. This is a signal that your tibia and connective muscle tissue are being worked. Hold for 20 to 30 seconds and switch sides.
When Stretching Doesn't Help
Be careful not to stretch too far or put undue pressure on your knees. If you experience any pain or discomfort, discontinue the stretch. If shin splints are a recurring problem for you and do not dissipate with stretching and warm ups, you should consider seeing an orthopaedic or sports medicine specialist to determine the cause or if you have already sustained injury to your shins.
