Shin splints are a common -- and painful -- occurrence that results when the muscles and tendons in your lower legs become overloaded. If you are an avid runner or regularly perform weight-bearing activities, the frequent impact on the lower legs can cause pain. This includes when you run on hard surfaces, wear ill-fitting shoes, place too much strain on your body or have flat feet, which causes your feet to roll inward. To relieve the pain and tension of shin splints, engage in a regular stretching program.
Achilles Stretch
Step 1
Stand in front of a step or an elevated surface and place the ball of your right foot on the edge of the step. An Achilles stretch lengthens the tendons and muscles on the back of your leg.
Step 2
Bend your right leg at the knee while lowering the heel to the floor. You should feel a stretch in the back of the leg as you lean forward toward the knee.
Step 3
Hold this position for 15 to 30 seconds, then release the stretch. Return your foot to the starting position, then repeat the exercise on the left foot.
Gastrocnemius Stretch
Step 1
Stand in front of a wall and extend your arms to rest your hands against the wall. Step your right leg back with your heel on the ground. Your left leg should be bent.
Step 2
Feel the stretch in your right calf muscle as you hold the stretch for 30 seconds.
Step 3
Release the stretch, then repeat on your left side. Repeat three times on each side.
Seated Shin Stretch
Step 1
Start in a kneeling position, then lower your buttocks to your heels. This exercise directly targets the muscles that connect to the shinbone. Do not, however, perform this stretch if you experience knee pain, as it can place strain on the knees.
Step 2
Lean back slightly, placing your fingertips on the ground. Hold this stretch for 30 seconds, then release the stretch. Repeat three times.
Step 3
Rise to a kneeling position, stretching the quadriceps slightly before standing up.
Crossover Shin Stretch
Step 1
Stand with your feet shoulder width apart and your hands on your hips. Cross your left leg over your right, turning the left leg out so that the toes of your left foot point toward the outside edge of your right foot. The ball and toes of your left foot should remain on the ground. You should feel the stretch from your knee to the front of your foot. When your left leg is properly turned out, the knee should be pointing toward your left side.
Step 2
Bend your right leg to deepen the stretch. You may wish to put your hands on your hips for better balance. Hold this position for 30 seconds, then release and repeat to stretch your right leg.
Step 3
Stretch each side three times.
