Shin splints occur when the muscles of the lower leg become overloaded and pull on the bones they are attached to. The root cause is usually either overuse, impact, poor mechanics or a combination of the three. Runners frequently suffer from shin splints because of the high impact, especially if they run on concrete or in poorly cushioned shoes, and people who overpronate are at risk because their foot doesn't absorb shock as efficiently as it should. A regular pre- and post-workout stretching routine can help prevent shin splints, and the same stretches can help relieve the pain if the injury has already occurred.
Step 1
Stand about 2 feet from a wall with one leg about a step in front of the other. Bending the front knee and keeping the back leg straight, lean forward until you are touching the wall. Keep your back heel on the ground, and lean forward as far as you can. Hold the stretch for 30 seconds, and repeat three times on each side.
Step 2
Stand on a low step with your heels extending over the edge. Hold onto a railing for extra balance. Slowly lower your heels below the level of the step until you feel a stretch, and hold it for 30 seconds. Push down with your toes to return to the starting position and repeat three times.
Step 3
Sit in a chair with both feet flat on the ground. Rest one foot on your other knee, and use your hand to gently pull your toes into a pointed position until your feel a stretch on the top of your foot. Hold for 20 seconds and repeat five times on each side.
Step 4
Sit in a chair with both feet flat on the floor and your arms resting comfortably on your thighs. Keep your heels on the floor as you raise your toes as high as possible and lower them back to the floor. Repeat the movement rapidly for about 20 seconds, rest, and repeat the set five times.
Step 5
Kneel on the floor with your butt resting on your heels, thighs parallel and in line with your hips. Lean back gently, supporting your weight with your hands on the floor behind you, until you feel a stretch. Hold the stretch for 30 seconds and repeat five times.
Tips and Warnings
- Always stretch both legs, even if only one leg is affected.
- Never stretch cold muscles -- always warm up gently for about 10 minutes first. If you feel pain, back off of the stretch. You should not feel anything more than a mild tension.
