Running along the front of your shin, the tibialis anterior muscle allows your foot flex and turn inward. It can be a tricky, but stretching this muscle is vital to preventing and dealing with shin splints. Shin splints, which can result from high-impact activities such as running and cheer leading, involve significant pain in the front of the shin. The best way to stretch the shins is with a partner who can assist you with positioning and tension.
Standing Stretch
Stand with your stretching partner at your side, facing you. Have your partner place one hand on the front of your shoulder while you extend that arm over his shoulder. Lift your foot off the ground as your partner holds the front of your foot near your toes and presses it toward your buttocks. Do not allow your partner to pull on your toes directly. Repeat on the other side.
Seated Stretch
Sit with your legs extended in front of you with your toes pointed. Have your stretching partner sit by your feet, facing you. Placing her hands on top of your feet near, but not on, your toes. Your partner should press your feet down to the ground. Do not allow your knees to bend, and communicate clearly with your partner regarding your comfort level during the stretch.
Lying Stretch
Lie face down on the ground with your stretching partner kneeling beside you. Bending your knee, lift one heel toward your buttocks. Have your partner place his hand on top of your foot without putting direct pressure on your toes. Ask your partner to use one hand to press your knee into the ground in order to isolate the stretch. Repeat to stretch your other leg.
Calf Stretch
Pay attention to the opposing muscle group to avoid muscular imbalance. End your shin stretching routine with a stretch for your calf muscles. Return to the seated position with your stretching partner seated at your feet. Have your partner place her hands on the balls of your feet and press them both toward your body. Keep your legs completely straight during this stretch.
