Shin splints, or medial tibial stress syndrome, are often the result of intense exercise or involvement in sports. Shin splints are an overuse injury that results in inflammation of the muscles and tendons along the outer edge of the lower leg, according to the American Academy of Orthopaedic Surgeons. Rest is often the number one prescribed remedy for shin splints along with ice and anti-inflammatory medications. Stretching may also help to relieve the pain of shin splints. You should always consult your doctor before beginning exercises for shin splints.
Seated Stretch
Perform a seated shin stretch on an exercise mat or on the floor. Your should sit down with your buttocks on top of your heels, according to the Sports Injury Clinic. Apply light pressure to your heels by pushing your buttocks down. As you complete this motion, you will begin to feel a stretch in the front of your legs. Hold this position for 30 seconds. Repeat this exercise three times, a few times each day.
Standing Stretch
You should complete a standing shin stretch on a hard surface and without shoes. Stand up straight and cross one leg over the other. The toes of your crossed leg should be pushed into the floor. Bend your straight leg so that you push the ankle of the crossed leg towards the ground, advises the Sports Injury Clinic. You will feel a stretch in your lower leg. Repeat three times with each leg. Try to complete this exercise a few times each day.
Heel and Toe Walking
In order to strengthen your lower leg, the Sports Injury Clinic recommends heel and toe walking. You should walk the length of a room or 20 steps on your toes, and then repeat the same exercise walking on your heels. Complete this exercise slowly so that you can build strength. Repeat each exercise three times, a few times daily.
Achilles Stretch
In order to treat and prevent shin splints, it is important to include a range of motion exercise for the Achilles, calf and hamstrings, according to The Stretching Institute. An example is the standing toe-up Achilles stretch. You will need the aid of an exercise step or a stair to complete this stretch. Stand with the ball of your foot on the step or stair, knee bent. Your back leg should remain straight. Lean forward on your bent knee. When you feel a stretch, stop and hold this position for about 30 seconds. Complete one set of 10 repetitions for each leg.
