Shin splints are a type of pain often felt in the muscles of the anterior or frontal lower leg or shin area caused by overuse. In most cases, shin splints are caused by overloading or overtraining without giving the legs adequate time to rest, according to The Stretching Institute, a website dedicated to sports-related injuries. Shin splints are common in those who run or jog cross-country on uneven ground, wear the wrong shoes for jogging or try to run or walk for overly long periods of time without adequate rest. Protect your shins and reduce shin splints by warming up and cooling down before engaging in any weight-bearing activities, especially jogging.
Calf Stretch
Stand about 12 to 18 inches from a wall and lean forward, placing the forearms on the wall just above shoulder height, suggests Women's Heart Foundation. Place your right foot close to the wall and extend the left foot behind you so that the heel remains on the floor. The toes of each foot should be facing the wall. Slowly move your hips toward the wall. You should feel a slight pull in the back of the left calf. Hold the stretch for about 20 seconds and then switch sides. You can also press down into the floor with the foot placed behind you to feel a good stretch in the back of the calf.
Standing Squat
Stand with your feet facing forward, about shoulder distance apart. Place your hands on your hips. Keeping the feet, including the heels, on the floor, squat down slightly, bending the knees but keeping the buttocks in line with the heels. Don't lean forward or backward but keep the back straight and aligned above the hips. Hold that squat for about 30 seconds and then straighten. You can repeat this exercise several times to feel a gentle stretch along the front of the shins, the back of the leg and the hamstring muscles.
Lying Down Shin Stretch
Lie on your right side, legs stacked, resting your head against your bent right arm. Slowly bend your left leg behind you and grasp your toe. If you can, grasp the ankle. Try to touch your heel to your buttocks, or as far as you can stretch without discomfort. Hold this stretch for about 20 seconds and then release, suggests RunnersRescue.com. Roll over and repeat the exercise on the other leg. You can perform this exercise sequence several times before and after running to help alleviate and prevent shin splints.
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