Shin splints is a commonly used term for the condition of medial tibial stress syndrome, though some people describe any kind of shin pain as shin splints. Your shin, or tibia, has muscles attached to it. When your shin is stressed -- through tight muscles, too much pounding on hard surfaces or just from too much use -- the muscles pull away from the bone, creating the pain called shin splints. Stretching out your lower legs can help prevent and treat shin splints.
Step 1
Stretch out your calf muscles to relieve or prevent shin splint pain. Put your palms flat on a wall and take a step back with one leg. Keep your front leg bent and back leg straight, with both feet facing the wall. Push against the wall while keeping both feet on the floor. Feel the stretch in your back leg. Reverse the position of your legs to stretch both sides.
Step 2
Stand on the first step of a staircase to stretch your Achilles tendon, calves and shins. Drop your heels down together so they are lower than the step -- hold on to the banister for support -- and hold for several seconds. Then step down to the floor with one foot, keeping the toes of your other foot still on the step. Bend your front knee and lean over your body to feel a good stretch of your Achilles tendon.
Step 3
Sit on the floor with your knees bent and your heels under your buttocks. Use your body weight to push on your heels to stretch out your shins. Lean further back to stretch out your hamstrings. Loosening tight hamstrings can prevent and relieve shin splint pain.
Step 4
Stretch your shins from a standing position. Stand with one leg crossed over the other. Hold the foot of your crossed leg so that the top of your forefoot is pressed against the floor and your heel and sole are in the air. Bend the knee of your weight-bearing leg to push against the calf of your crossed leg, and hold for 30 seconds.
Things You'll Need
- Ice pack
