Shin splints occur when the muscles and tendons in your lower leg become overworked. Stiff or overworked muscles and tendons begin to pull at the tibia bone at the front of your lower leg, causing the painful condition known as shin splints. Many runners develop shin splints after running on concrete or other hard surfaces, after running downhill or after running in poor footwear. You can prevent shin splints by stretching the muscles in your lower leg. Stretching your muscles expands their natural range of motion, making them less likely to pull at the tibia bone and cause shin splints.
When to Stretch
You should stretch at least once a day to maintain flexible muscles. You should also always stretch before and after exercising. The Stretching Institute recommends that you warm up for five to 10 minutes to increase blood flow to your muscles. Then stretch after your warm-up exercises but before your workout. Stretch after your workout as well, to prevent your muscles from stiffening up when you stop exercising.
Calf Stretches
Perform stretches that target your upper and lower calves. To stretch your upper calf, stand in front of a wall and place one foot near the wall and the other foot behind you. Put your hands on the wall and lean forward with your front knee bent and your back leg straight. Lean forward far enough so that you feel a pull in your upper calf. To stretch your lower calf, bend the back leg slightly so that you feel a pull in your lower calf. You can also stretch your lower calf by placing the ball of one foot on the edge of a stair and the other foot behind you. Lean forward toward the stairs and drop the heel of your front foot below the stair.
Shin Stretches
Perform stretches that target the muscles at the front of your lower leg, such as the anterior tibialis. To stretch this muscle on both legs, kneel with your toes pointing behind you and the tops of your feet against the floor. Sit down gradually on your heels to stretch the anterior tibialis muscles. You can also stretch the muscles along your shins by lying on your side with the leg closest to the floor straight. Then pull the foot of the other leg up to your bottom or as close as you can comfortably bring it. Hold this position and then repeat with the other leg.
