Shin splints is a term to describe a number of lower leg problems, but it most commonly refers to the lower leg's muscle tissue as it begins to tear. Excessively tight calf muscles, Achilles muscles or shins can cause the condition, but a structured routine of stretches can heal---and even prevent---shin splints. Never rely on just one stretch; do a range of stretches for the lower legs.
Achilles Stretch
This stretch loosens tight Achilles muscles to prevent and heal shin splints. Stand up straight in front of a step or raised object with your feet positioned hip-width apart. Position the ball of your foot onto the step and bend your knees. Lean forward into the bend so your Achilles tendon gets a good stretch.
Kneeling Stretch
This is another stretch that loosens the Achilles muscles. Stand with your feet positioned about hip-width apart and gently sit back on your heels. Press the tops of your feet into the ground so your Achilles muscles get a good stretch.
Calf Stretch
The calf stretch loosens tight calf muscles to prevent shin splints. Stand with your feet about hip-width apart, keeping your feet flat on the ground. Bend your knees forward as far as you can, ensuring that your heels stay on the floor. You should feel a gentle stretch at the back of your lower leg.
Wall Stretch
This is another calf stretch that loosens tight and aching calf muscles in order to prevent shin splints. Stand about arms' length in front of a wall and place your hands on the wall. Keep your feet and legs straight and lean forward as far as possible.
Soleus Stretch
This calf stretch allows you to move your knee slightly to either side in order to stretch different areas of the muscle. Stand about arms' length in front of a wall. Position your right foot slightly behind your left foot. Bend your right knee and push it toward the ground, keeping your knee just in front of the foot. You should feet a gentle stretch in your calf. Repeat on the other side.
Ankle Rotation
The ankle rotation stretches the muscles around your ankle in order to give it more flexibility and help shin splints. Sit straight on a chair and extend your right leg in front of you. Slowly rotate the ankle in a circle, outward and inward. Then extend your toe out and pull it back in. Repeat on the other side.
References
- Washington State High School Cross Country & Track and Field: Shin Splints
- Sports Injury Clinic: Shin Splints (Periostitis)
- Sports Injury Bulletin: Shin Splints Treatment---Exercise to Strengthen the Lower Legs, Prevent, Repair and Care for Shin Splints Problems
- The Stretching Handbook: Shin Splints and Shin Splints Treatment
