Runners, basketball players and any athlete that pounds a hard surface with their legs may experience shin splints. The condition usually isn't serious, but it can be very painful. Prolonged shock to the shin bone, or tibia, can result in soreness and even compound fractures. Opt for gentle rehabilitation exercises and stretches. Only start exercising when your leg pain has decreased by around 25 percent.
Sitting Heel-Cord Stretch, or Towel Stretch
Performing gentle flexibility exercises rather than higher impact movements helps work your muscles without making your leg pain worse. On top of that, building your flexibility helps prevent further leg pain from shin splints. For the sitting heel-cord stretch, you'll need a long towel or belt. Sit on the floor and stick one leg out in front of you and tuck your other foot against your inner thigh. Loop the towel around your outstretched foot and gently pull it backward until you feel the stretch. Hold in place for a few seconds, repeat up to 10 times, then switch legs.
Standing Calf Stretch
Your calf muscles run down the back of your lower leg. Stretching your calf can help alleviate leg pain and help you recover from shin splints. For the standing calf stretch, all you need is a solid wall to lean against. Place both hands against the wall with your arms at full stretch. Put your good leg forward toward the wall and stretch your painful leg straight out behind you with the heel on the floor. Lean into the wall by bending your front knee until you feel your calf stretching. Hold for up to a minute and repeat three times.
Kneeling Strech
The muscles on the front of your leg around your shin are more difficult to gently stretch and exercise. However, a kneeling stretch move can work these areas without causing discomfort or further pain. Sit on your heels with your legs tucked under you in a kneeling position. Rock gently back on your heels until you feel a stretch along the front of your legs. Repeat the exercise three times, holding the stretch for 30 seconds each time.
Tip-toe Stretch
Pushing yourself up on your heels stretches your hamstrings and works your calf muscles without straining your shins. Simple heel raises can aid shin splint rehabilitation. Just grab the back of a chair and carefully lift yourself onto the balls of your feet and up onto your toes. Gently lower yourself down until your heels touch the floor. Repeat the movement ten times and rest, then repeat again with a full set of 10 repetitions.
