Shin splints can be very painful and may inhibit your performance. Rest, ice and ibuprofen can all bring significant relief once you have shin splints; however, preventing them with proper stretching is an even better idea. Stretching can also be a valuable tool in rehabilitating shin splints as well. Remember to stretch only after warming up the muscles. Either do your stretching after your workout or do three to five minutes of walking or jogging prior to stretching.
Foam Rolling
Foam rolling or self myofascial release is an effective way to ready your muscles for stretching. With a foam roller you can massage away tight spots in your muscle tissue, allowing your muscle to stretch more completely. To use a foam roller on your shins, kneel with one shin on the foam roller. Start with the roller positioned under your knee and roll the entire length of your shin stopping just above your ankle. Be careful to keep the roller on your muscle, not your bone. Always stretch your muscle after foam rolling.
Shin Muscles
Stretch your shin muscles in a kneeling position. Place your hands on the ground alongside your legs. Make sure your feet are pointed with the tops flat against the ground. Sitting on your heels, lean your body weight back pressing into your heels. In order to deepen the stretch, try raising your knees off the ground slightly. Another way to stretch your shins is in a standing position. Transferring your weight onto one foot, place the top of your other foot on the ground slightly behind you. Bend the knee of your supporting leg allowing the pressure to stretch the front of your shin.
Calf Muscles
Tight calf muscles are almost always a part of shin splints. For the most complete stretching, use more than one position to stretch your calf muscles. In a seated position, extend one leg straight in front of you. Loop a towel around the foot of your extended leg. Keeping the towel across the ball of your foot, pull the top of your foot toward your body. Next lie back and extend one leg in the air. Again loop the towel over the ball of your foot and pull your foot toward your body. Repeat both stretches on your other side.
Achilles Tendons
Make sure to include stretching of your Achilles tendon area to help your shin splints. Stand with the balls of your feet on the edge of a stair. One leg at a time, lower your heel down until it is lower than the step. Hold onto the railing for balance. After switching sides, repeat the same stretch while bending the knee of the leg you are stretching in order to further isolate your Achilles tendon.
