Shin splints are a common injury that usually occurs when runners suddenly step up the intensity or duration of runs without a gradual buildup. The Runner's Resource website recommends treating shin splints with rest, ice, compression and elevating your shins. Light stretching can also help loosen your muscles around the shins and ease the pain. Before you begin running again, consult a doctor or physical therapist to make sure you will not exacerbate your injury.
Soleus Stretch
Stand facing the wall with your arms slightly bent and palms on the wall. Place your legs in a lunging position, with both knees bent. Keep one leg closer to the wall and one leg farther back. You will feel a stretch in your lower back leg. Bend your knees more for a deeper stretch if you feel comfortable. Hold for 15 to 20 seconds. Switch legs and repeat.
Calf Stretch
Standing a little less than arm's length away from a wall, face the wall with your hands up against it. Let your arms bend slightly. Straighten both legs and place one foot up against the wall, toes facing upward so your foot is in a diagonal position, with your toes against the wall and your heel a few inches from the wall on the floor. Lean forward toward your front foot for a deeper stretch. You will feel the stretch in your calf muscle of the leg that is against the wall. Hold for 15 to 20 seconds. Repeat with the other leg.
Ankle, Front Leg Muscles Stretch
Turn away from the wall and stand about half a foot from the wall. Place your hands out behind you to touch the wall for support. Place one foot a few inches in front of your body and one foot back against the wall, with the whole bottom of your foot resting against the wall. You will feel the stretch in the front part of your lower back leg. Hold for 15 to 20 seconds, keeping your legs relatively straight. Repeat with the other leg.
Gastrocnemius Stretch
Stand less than an arm's length away from the wall, facing the wall. Place your palms out in front of you on the wall for support. Bring one foot forward in a slight lunging position, keeping your back leg straight. Gradually lean forward, keeping your back heel on the floor, until you feel a stretch in the upper part of your lower leg. Hold for 15 to 20 seconds. Repeat with the other leg.
Member Comments