The shins are located on the front part of the bottom leg. When pain appears in this area, it is called "shin splints." Known clinically as "Medial Tibial Stress Syndrome," shin splints are caused when the tibial bone has too much stress placed upon it during activities such as running down a hill and making sudden stops and starts in sports. When they appear, there are several exercises that can be done to stretch the muscles in the bottom of the legs. This will keep you more supple and reduce the amount of torsion on your shins.
Partner Assistance
To do a partner stretch, sit on the floor with your legs straight out in front of you. Have your partner place her hands on top of your feet. Allow her to push your feet straight down towards the floor. Hold for 30 to 45 seconds and release. Do this again four to six times. This stretch targets the tibialis anterior muscles that are located on the front of the shins.
Kneeling Stretch
To do a kneeling stretch, come on to your knees on the floor and sit back on your heels. Lift your upper body slightly, flatten your feet on the floor and slowly sit back on your heels. Hold for 30 to 45 seconds, release and then repeat four to six times. This stretch also targets the tibialis anterior muscles.
Wall Stretch
Tight calves can also cause shin splints. A way to stretch them is with a wall stretch. Stand about 2 feet away from the wall with your feet shoulder width apart. Extend your arms straight out in front of you and place them on the wall. Keep your legs straight and lower your body into the wall until you feel a stretch on the calf muscles. Hold for 30 to 45 seconds and do four to six repetitions. This stretch targets the upper part of the calves called the "gastrocnemius." You can also target the lower part called the "soleus" by making one simple adjustment. When you lean forward and come into position, bend your knees slightly.
Towel Stretch
To do the towel stretch, sit on the floor with bare feet. Wrap a towel around the soles of your feet and pull it back until you feel the calves in a stretched position. Hold for 30 to 45 seconds, release and do four to six more repetitions.
Downward Dog
To do a downward facing dog, come into a plank position with your back straight and your toes touching the ground. Walk your hands back slightly while you push your weight onto your heels and lift your buttocks up in the air. Your body should be in about a 90-degree angle. Hold for 30 to 45 seconds and release. Do four to six reps total. This pose will stretch your calf muscles.
Upward Dog
An upward facing dog is a yoga pose you can do to stretch the anterior tibialis muscles. Lie on your stomach with your hands right by your shoulders and pointing forward. Push yourself up in the air, flatten the tops of your feet on the floor, puff your ribcage forward and pinch your shoulder blades inward. The important part of this stretch is to keep your thighs off the ground. The only thing that should be touching the floor are your hands and feet.
