Stretching can help to strengthen muscles, warm them up and make them more flexible. Proper stretching can also help to prevent injury. Stretching the shin and lower leg can help prevent shin splints because tight calf muscles are usually the cause of shin splints, according to the Sports Injury Clinic. Stretching the lower leg and shin can be tricky, but there are some stretches that focus on the calves and Achilles tendon in the lower leg.
Gastrocnemius Stretches
The Sports Injury Clinic notes that the gastrocnemius is the largest calf muscle and to stretch this muscle you must have your knee straight in the leg that you are stretching. To stretch the gastrocnemius, stand next to a wall in a staggered stance with one leg bent in the front and your back leg straight. Keep your leg straight and heel into the ground and lean your weight against the wall until you feel a stretch in the back of your calf. For an alternate gastrocnemius stretch, stand on a step with your toes on the step and your heel hanging off. Keep your leg straight and lower your heel until you feel a stretch. You should hold both stretches for about 10 to 15 seconds.
Soleus Stretches
The soleus is the second muscle that makes up the calf, but it is not as large as the gastrocnemius, and according to the Sports Injury Clinic, the soleus must be stretched with the knee bent to relax the gastrocnemius and put the focus on the soleus. The same wall stretch that is done with the gastrocnemius is performed with the soleus, the only difference is that the back knee is bent as well during the soleus stretch. The soleus can also be stretched while bent on a stair, but sometimes this is more difficult to maintain balance and get low enough to feel a good stretch.
Shin Stretches
The front of the shin can be stretched while standing or sitting, but it is sometimes difficult to master these stretches, according to the Sports Injury Clinic. To stretch it while standing, put your heel into the ground and your toes against the wall, and drive your toes into the wall while keeping your leg straight. Leaning farther into the wall can help you feel the stretch more. You can stretch the shin while seated by kneeling on the ground with your butt on your heels. Sports Injury Clinic says to then gently push on the heels to feel the stretch in the front of the legs.
Toe Pullbacks
You can stretch the lower leg, including the calves and Achilles tendon, by performing standing or seated toe pullbacks. To perform these, keep your heel planted in the ground and simply pull back your toes until you feel a good stretch in your calves and the front of your shins. This stretch can be done standing or seated and the movement is the same in both versions.
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