Shin splints, characterized by pain in the front and sides of the lower legs, are a common problem seen in runners. Shin splints are inflammation of the tendons and muscles located in your shin bone. The pain is usually brought on by forceful exercise. Pain generally increases while engaging in physical activity and decreases or subsides completely while resting. Stretching exercises can be used to treat -- as well as prevent -- shin splints. Always consult your doctor if you believe you may have shin splints.
Warm-Up
To prevent the occurrence of shin splints, always warm up prior to running or exercising. Walk or use an elliptical for five to 10 minutes. This brief warm-up should be enough to elevate your heart rate and cause you to break a light sweat. Warm-ups allow your muscles and joints to become loose, which can help in preventing injury.
Heel Drop
A heel drop stretch can help to strengthen your gastrocnemius muscle, the largest muscle in your calf. To complete this exercise you will need an exercise step or access to stairs. Stand on the edge of your exercise step so that only your toes and the balls of your feet are positioned on the step. Slowly lower your heels toward the ground. As you do this, you should feel a stretch in your lower legs and heels. Hold this position for a count of 30 seconds. Relax and repeat. Complete this exercise three times.
Wall Soleus Stretch
The soleus is the muscle located underneath the gastrocnemius in the back of your lower leg. A tight soleus muscle can lead to the development of shin splints. Stand facing a wall with your feet in a staggered stance -- the leg to be stretched should be your back foot. Both of your legs should be slightly bent at the knees with your toes pointing toward the wall. Place your hands on the wall for support and slowly bend your back leg until you feel a stretch in your calf muscle. Hold this position for 30 seconds. Relax and repeat three times.
Calf Raises
Calf raises can help to strengthen your lower legs. Stand with your feet shoulder-width apart. Your back and knees should be straight. Position yourself in front of a wall or near the back of a chair for support. Slowly lift your heels off of the ground as high as possible so that you are standing on the balls of your feet and your toes. Hold this position for a count of 10 seconds. Relax and repeat 10 times.
Heel and Toe Walking
Heel and toe walking can help to strengthen your calf and shin muscles. Raise up on your toes or your heels and walk across the length of a room. Complete this exercise 10 times. Perform toe and heel walking while barefoot.
