Many runners experience shin splints, a lower leg injury associated with high-impact, weight-bearing exercise or over-training. Stretching before you exercise can help to warm up your muscles and prevent painful shin splints. Stretching can also help you to heal shin splints. If you have extremely painful shin splints, you should rest and avoid running to speed up your recovery. Ice your legs as well and elevate your feet when you can.
Standing Upper Calf Stretch
Stand in front of a wall and put your hands against the wall. Place one foot close to the wall and the other foot a few feet away from the wall. Bend your front knee and lean into the wall with your back leg straight and the toe pointing toward the wall. Keep both heels flat on the ground. This position should stretch your calf muscle gently in the back leg. Hold the stretch and repeat with the opposite leg.
Standing Lower Calf Stretch
Stand in front of a wall and put your hands against the wall. Place one foot close to the wall and the other foot a few feet away from the wall. Bend your front knee and lean into the wall. Bend the knee of your back leg slightly so that you feel a gentle pull in your lower calf. Hold the stretch and repeat with the opposite leg.
Shin Stretch
Lie on your side on a mat side. Leave the leg closest to the floor straight and pull the foot of your other leg toward your butt with your hand. Hold the stretch and repeat with the opposite leg.
Standing Toe-Up Stretch
Stand with one foot behind you and the ball of the other foot on the first step of a flight of stairs or another raised object. Lean forward with your back leg straight. Bend your front knee and lower the heel of the front foot to stretch the calf. You should feel a gentle pull in your lower calf. Hold the stretch and repeat with the opposite leg.
