Shin splints are a common and painful problem for many athletes, especially runners. The medical name for the condition is medial tibial stress syndrome, and shin splints are caused by either fatigue or trauma of the legs' tendons. One of the ways to treat shin splints is with proper stretching, both before exercising and after. Stretching and warming up cause blood to flow to the legs and increase muscle flexibility. If you use the right exercises, you can treat and even prevent shin splints.
Step 1
Plan to stretch before exercise in order to get the blood flowing to the lower legs and after to keep the muscles and tendons flexible.
Step 2
Stretch your Achilles tendon by standing straight and stepping so that the ball of your foot rests on a raised platform. Lean forward while bending your knee.
Step 3
Stretch your calf muscles from a kneeling position. Point your toes behind you and sit on your heels. Press the tops of your feet to the ground.
Step 4
Stand next to a wall and extend your arms straight to push against it. Keep your feet on the floor and your knees straight while you lean forward toward the wall.
Step 5
Stand flat on your feet and bend your knees as far forward as you can without lifting your heels from the floor.
Tips and Warnings
- Use a range of stretches to prevent and treat shin splints. You should stretch the muscles of the Achilles tendon, the calf and the hamstring. Treat serious shin splints on the first day with rest, ice, elevation and compression. Start stretches on the second day and increase frequency as the pain lessens.
- Stretch carefully when you feel pain from shin splints. Excessive stretching after injury can worsen the problem.
Things You'll Need
- Exercise clothing
- Exercise shoes
