Shin injuries are common among runners and joggers, but they can even result from regular walking. According to Cool Running, anterior shin splits can cause pain in the front and outer edges of your legs, while posterior shin splits result in pain in the inner part of your leg where the calf muscle connects to the shin bone. Stretches can help to prevent and rehabilitate shin injuries. If you have severe pain, consult your doctor. While it's not likely, you may have a stress fracture requiring medical treatment.
Seated Shin Stretch
According to Sports Injury Clinic, the seated shin stretch can be an easy an effective method for stretching the front of your lower leg. One simple way to perform a seated shin stretch is to sit on your heels. Begin in a kneeling position, and lower your buttocks down to sit on your heels. You should feel a decent stretch across the front of your lower leg. Hold this stretch for up to 30 seconds or as comfortable for you. Repeat three times.
Wall Push-ups
According to Cool Running, wall push-ups can stretch your calf muscles and help to prevent shin injuries. If you are a runner, you should perform this exercise prior to and after running. Stand with your hands placed on a wall with your feet around three feet from the wall and shoulder-width apart. Lean your hips slightly forward and slowly bend one knee and then the other, keeping your feet flat on the floor.
Standing Shin Stretch
Stand with your feet hip-width apart. Place one foot in front of you on the outside of your opposite leg, with your toes pointing to the floor. Slowly bend your standing leg to push the top of your foot into the ground. Hold the stretch for 30 seconds and repeat on the opposite leg. Perform three to five repetitions of this stretch.
Heel Drop Stretch
The heel drop stretch helps to prevent shin injuries by stretching the gastronemius muscle, the largest of the calf muscles, according to Sports Injury Clinic. You can perform this stretch in a variety of ways. One easy way to stretch is to stand on a stair or an exercise step. Support yourself by holding on to the stair banister, a chair or the wall. Stand with your feet facing forward and bring your heels to the edge of the step, allowing them to drop off the step towards the floor. Hold this stretch to 30 seconds and repeat three times.
