Shin splints, also known as medial tibial stress syndrome, consist of pain in the front of the lower leg, along the shin bone. The pain is caused by excessive stress on the shin bone and the tissues that connect the lower leg muscles to the shin bone. While shin splints are common in some sports, most cases can be treated with rest, ice and a few exercises. Wearing proper footwear can also help. If your shin splints persist or get worse after home treatment, see a physician.
Heel Stretch
Shin splints can be caused by overly tight muscles at the back of the leg. To stretch these muscles, sit on the floor with your legs straight in front of you. Lean forward and reach toward your toes as far as you can. Keep the knee straight but not locked. If you can, grab your toes or the ball of your foot to deepen the stretch.
Achilles Stretch
According to The Stretching Institute, shin splints can also be aggravated by too much tightness in the Achilles tendon. This tendon is found at the back of the lower leg and connects the muscles of the lower leg to the heel. To stretch your Achilles tendon, stand upright facing a wall or step. Place the toes of one foot against the wall or step and lean forward, bending the knee gently. Do not enter this stretch too quickly, or you may damage your Achilles tendon. Hold for several seconds, then repeat with the opposite foot.
Leg Lifts
To help prevent and treat mild shin splints, strength training can help, according to the MayoClinic.com. To strengthen your lower legs, sit on the edge of a chair or bench with your feet together and your back straight. Without moving your back or using your arms, lift your legs until they are pointed straight out in front of you, but not so far that you lock your knees. Hold for two counts and then lower the legs. Repeat four to eight times. If the exercise seems too easy, place a hand weight between or on your feet. If this exercise causes more pain in your shins, do not continue until your shins are completely healed.
