Shin splints, also know is medial tibial stress syndrome, is the result of repetitive strain on the muscles and tendons that support the lower leg. The most common symptom is pain along the inner edge of the shin bone which may occur with movement or at rest. Stretching exercises can help relieve the pain of shin splints by relieving tension in the anterior and posterior tibialis muscles. Stretching the opposing muscles, such as the gastrocnemius and soleus, also encourages blood flow through the lower leg.
Step 1
Kneel on the floor with your knees hip-width apart and the tops of your feet flat on the floor.
Step 2
Sit back so that your buttocks rest on your heels. Turn your toes inward, if desired, or keep your toes straight. Sit back on a cushion if you are unable to sit on your heels. Hold this position for up to one minute.
Step 3
Lean sideways so that one buttock touches the floor and swing your legs in front of you. Rotate your feet clockwise and counterclockwise five times.
Step 4
Hinge forward at the hip and grab the balls of your feet. If you cannot reach your feet, loop a belt or towel around your feet.
Step 5
Gently pull your toes back toward your chest to stretch out your calves. Hold this position for up to one minute.
Step 6
Release the stretch, sit upright and rotate your feet clockwise and counterclockwise.
Tips and Warnings
- Consult your physician before starting a stretching or exercise program.
- Consult your doctor if your pain worsens or does not resolve after two weeks.
Things You'll Need
- Cushion or bolster
- Towel or belt
References
- "Personal Trainer Manual"; American Council on Exercise; 1996
- Sports Injury Clinic: Shin Splints
- Mayo Clinic: Shin Splints
