Shin splints, or pain in the front of the lower part of the leg, are a common ailment among athletes such as runners, basketball and soccer players. According to MayoClinic.com, shin splints are caused by an overload to the shin bone and the tissue surrounding the bone that connect muscle and bone. Shin pain can be reduced and prevented by strengthening and stretching the muscles surrounding the lower leg, such as the calf muscles and the anterior tibialis, which is often the area associated with pain.
Toe Raises
Toe raises help strengthen the anterior tibialis, or shin muscle. This area is usually weak, and gaining strength in the shin can help prevent shin splints. To perform toe raises, stand or sit; keeping one leg on the ground, lift the other leg off the ground. Slowly raise your toes up towards your shin. Your foot is now in a dorsiflexed position. Hold for a few seconds, lower the toes and repeat.
Heel Walking
Heel walking helps strengthen the anterior tibialis. To perform heel walking, stand on both feet. Slowly adjust your weight so that you are able to balance on your heels with your toes pulled up towards your shins. Step forward and begin to walk while balancing on your heels.
Calf Raises
Calf raises strengthen the gastrocnemius and soleus, the muscles that make up the calf area. Stand on a step and and slowly lift up your heels so that you are balancing on your toes. Hold for a few seconds, lower and repeat.
Calf Stretch
The calf stretch helps lengthen the calf muscles, which are tight on most people. Stretching the calf helps reduce that tightness so that the shin muscles are able to activate and strengthen. To perform a calf stretch, stand near a wall or step. Place the ball of your foot against the wall, keeping the heel on the ground. Lean forward until you feel a stretch in your calf. Hold for 20 to 30 seconds, then repeat on the other side.
Shin Stretch
The shin stretch helps stretch out the shin area, where most shin pain occurs. In a standing position, curl your toes under one foot. Bend the knee slightly until you feel a stretch in the shin. Hold for 20 to 30 seconds, and repeat on the other side.
