Shin splints are a bothersome condition for many athletes. They can be caused by weak or tight lower leg muscles, poor training techniques, fallen arches and often times simply overuse. Shin splints result in sharp and constant pain in the front of your shins that usually intensifies during exercise. Although rest, ice and anti inflammatory drugs are often recommended in the recovery of shin splints, sometimes rest is not an option. In this case, a proper warm-up before exercise is the next best thing for reducing the pain caused by shin splints.
Toe Taps
Toe taps work the muscles on your anterior shin, increasing blood flow and warming up the muscle for exercise. Sit on a chair or bench with your knees bent and feet flat on the floor. Keeping your heel on the floor, lift your toes and the ball of your foot off the floor. Gently return your toes to the floor. Complete 15 to 20 toe taps.
Heel Raises
Heel raises will help warm-up your calf muscles. Sit on a chair or bench with your knees bent and feet flat on the floor. Press the balls of your feet into the floor while lifting your heels off the floor. Return to the starting position and repeat the exercise 15 to 20 times.
Heel Walking
Heel walking will work your shin muscles with an isometric contraction. Keeping your legs as straight as possible, take small steps with your toes off the ground and all of your weight centered in your heels. Walk in this manner for 15 to 20 seconds, rest, and then repeat the walk.
Toe Walking
Toe walking intensely engages and warms up your calf muscles. Keeping your legs as straight as possible, take small steps while walking on your toes with your heels completely off the ground. Walk on your toes for 15 to 20 seconds, rest, and then repeat one time.
Shin Stretch
The shin stretch targets your tibialis anterior muscle on the front of your shin. Perform this stretch after you have complete the two shin muscle warm-up exercises. Cross your right leg over your left knee and grasp the top of your right foot. Gently pull your foot back until you feel a stretch in your shin. Hold the stretch for 30 seconds and then repeat the exercise with your left foot. Perform this stretch several times throughout your workout or exercise session.
Calf Stretch
Perform the calf stretch after you have complete the two calf muscle warm-up exercises to stretch your gastrocnemius and soleus muscles. Place your hands flat on a wall and take a large step back with your right foot. With your right leg straight, push your right heel into the floor while leaning into the wall until you feel a stretch in your calf. Hold the stretch for 30 seconds. Next, bend your right knee and repeat the stretch, holding for 30 seconds. Repeat the stretch with your left leg in the straight and bent positions. Perform this exercise several times throughout your warm-up session.
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