The term "shin splints" is often used to describe any type of shin discomfort. Actual shin splints are also known as Medial Tibial Stress Syndrome, according to the Stretching Institute. The muscles attached to the tibia and fibula bones that make up the shin pull and create pain. Shin splints may be caused by simply over working them, by poor walking and running mechanics, or if you have flat feet and your ankles roll inward when you walk. Shine splints have several different treatments, but prevention is also possible by performing some basic exercises. Consult your doctor before you perform any shin splint exercises.
Step 1
Visit a podiatrist to have your foot strike measured and get a gait analysis. This way, you can plan a course of action and be advised on what type of footwear is best suited for your condition.
Step 2
Place the ball of one foot on a step, so your toes are up on the step and your heel is hanging off. Your other foot is on the floor behind you. Bend your front knee forward and feel the stretch in your calf. Hold for 10 seconds and repeat on the other leg.
Step 3
Kneel on the floor, with the tops of your feet flat on the floor. Lean back so you are sitting on your heels, and feel the stretch.
Step 4
Stand about an arm's length away from a wall, with your knees straight. Keep your feet where they are, and lean forward into the wall.
Step 5
Sit comfortably in a chair, and draw each letter of the alphabet in the air with the big toe of each foot. Take your time and feel the muscles in your shin working.
Step 6
Place a towel on the floor and stand over top of it. Reach forward with your bare foot, then gather up the towel with your toes.
