When you overload the connective tissues along the front of your shin, or tibia, from running, you may experience discomfort known as shin splints. According to MayoClinic.com, shin splints are characterized by pain and soreness along the inner portion of the lower leg, as well as slight swelling. While proper footwear may go a long way in helping to prevent shin splints, proper stretching of the Achilles, calf and hamstring muscles may also help.
Step 1
Loosen the muscles in your legs with a five to 10 minute warm-up, suggests Fitness Magazine. When you stretch or exercise without warming up, you limit the blood flow to your muscles. Try a slow jog, brisk walk or some jumping jacks to prepare your legs for stretching and get your blood flowing.
Step 2
Stretch your Achilles by placing the ball of your foot on the edge of an aerobics step or other raised surface. Keep your rear foot on the floor with your leg straight as you lean forward, bending your front knee. Switch legs and repeat.
Step 3
Stretch and strengthen your calves and shins with calf raises. Place the aerobic step near a wall for balance, and stand on the step with the ball of one foot at the edge of the step and the other foot held above the ground. Slowly lower your heel toward the ground until you feel a stretch along your calf. Lift your heel back up, pushing your body weight up onto your toes. Switch legs and repeat.
Step 4
Stretch your hamstrings by lying on the floor under a door frame. Align your hips a few inches from the door frame, and rest one leg against the wall next to the door opening. Straighten the leg until you feel a stretch in your hamstring. Switch legs and repeat.
Step 5
Perform each exercise three times with each leg to fully stretch the muscles, suggests Fitness Magazine.
Tips and Warnings
- Invest in shoes with good arch support to prevent shin splints. Rest, ice and elevate your lower leg when you suffer from shin splints.
- See your health care provider if shin pain continues after rest, or if you experience severe, hot inflammation of the shins.
Things You'll Need
- Aerobics step
