Shin splints are a common running injury that can develop when runners add mileage, speed and intensity to their workouts without gradually building up to the increase. Shin splints can cause pain in the interior and anterior shin. According to The Runner's Resource website, rest, ice, compression and elevating the shins are the best ways to heal from shin splints. Once you begin to heal, light stretching can also help loosen your muscles and ease the pain.
Lower Leg Wall Stretch
Stand facing a wall with your arms straight out. Lean forward so your hands touch the wall, your body making a straight diagonal line, with your chest and head close to the wall and your legs straight out and farther away from the wall. Keep your legs together for a calf stretch. Hold for 15 to 20 seconds then bring one foot forward, bending it so you are in a lunging position against the wall. Feel the stretch in your lower leg muscles of the back, straight leg and hold for 15 to 20 seconds. Repeat with your other leg.
Calves and Achilles Stretch
To stretch your calves and achilles muscles, stand with one foot in front of the other in a lunge position, bending your front leg. Bend the back leg and hold this position for 15 to 20 seconds. You will feel the stretch in the lower leg muscles of your back leg, especially your calf muscles. After 20 seconds, bring your back leg forward to come to a standing position. Lunge forward on your other leg and bend your back leg to repeat the stretch on the other side. Hold for 15 to 20 seconds.
Calf and Achilles Wall Stretch
Stand half an arm's length away from the wall, with your arms slightly bent and touching the wall for balance. Keep one foot about a foot from the wall, your leg straight. Put your other foot forward, with your heel close to the wall and your foot slanted upwards, toes resting on the wall. Hold the stretch for 15 to 20 seconds. You will feel the stretch in your forward leg's calf and achilles muscles. Lean forward if you feel comfortable and want a deeper stretch. Switch feet and repeat with your other leg against the wall.
Wall Shin Stretch
Turn away with your back facing the wall and stand about 10 inches away from it, your arms pressed against the wall for support. Keep one leg straight and place the other leg against the wall, slightly bending at the knee. Straighten your bent leg slowly, feeling the stretch in your shins. Hold for 15 seconds and repeat on the other leg.
