Running downhill, running in worn-out footwear or engaging in sports with frequent starts and stops can all be causes of shin splints, according to the Mayo Clinic. Known medically as medial tibial stress syndrome, shin splints cause pain and irritation on the fronts of the lower legs. The best way to prevent this condition is by stretching the muscles on the front and back of the shins.
Standing Shin Stretch
This stretch targets the tibialis anterior and quadriceps simultaneously. While standing with your hand on a table or counter for balance, raise your right foot, bend your knee and move your lower leg behind your body. Grasp the top of your foot and pull up. Once you feel a strong stretch in your shin, hold for 30 to 45 seconds. Slowly release the stretch and switch sides.
Toe Drag
This is a shin stretch executed from a standing position. While standing with your feet together, take a step forward with your right foot, carefully turn your left ankle inward and place your outer foot on the floor. Move forward slightly until you feel a good stretch in your tibialis anterior. The top of your back foot should be flat on the floor at this point. Hold for 30 to 45 seconds, slowly release and switch sides. If you have trouble balancing, place your hand on a table or counter.
Step Stretch
The step stretch lengthens the calf muscles. This stretch can be done on a regular stair step or aerobic step. While standing on the step with your heels hanging over the edge, lower yourself down by bending your ankles and point your toes up. Once you feel a strong stretch in your calves, hold for 30 to 45 seconds. For a variation, do this stretch one foot at a time.
Lying Toe Pull
This is a stretch for the calves and hamstrings with the help of a belt or tie. Lie on your back and wrap the tie or belt around the big toe on your right foot and grab the ends in your hands. Slowly extend your leg straight in the air above you and pull down. Once you feel a strong stretch on your calf, hold for 30 to 45 seconds. Slowly release and switch sides.
Upward-Facing Dog
This stretch is a yoga pose that focuses on the shins as well as the chest and abs. While lying on your belly, place your hands shoulders-width apart, flatten your feet and place them side by side. Steadily push your chest off the floor until your arms are fully extended. From this position, raise your thighs so that your feet and hands are the only parts of your body in contact with the floor. Hold for 30 to 45 seconds and slowly release.
