Medial tibial stress syndrome is the medical name used to describe shin splints. People with this condition experience radiating pain down the length of the shin bone, known as the tibia. According to MayoClinic.com, runners and those who perform sports with quick starts and stops are the most likely to experience shin splints. A stretching plan needs to focus on the muscles on the front and back of the shin. The muscles on the front are called the anterior tibialis, and the muscles on the back -- the calves -- are called the posterior tibialis.
Step 1
Sit on the floor with your legs out straight to do a partner-assisted stretch. Move your legs together, point your toes up and have your partner kneel at your feet. Have her place her hands on the tops of your feet and slowly push them down toward the floor as far as comfortable. Hold this position for 30 to 45 seconds and slowly release.
Step 2
Stand up to do a shin stretch. Place your hands on your hips, lift your left foot and move it over your right foot laterally and at a slight backward angle. Place the top of your foot on the floor with your toes pointing to your right and bend your right knee. Press your knee into the back of your left calf and feel the stretch on your left shin. Hold for 30 to 45 seconds, slowly release and switch sides. You may need to hold onto a wall or table for balance during this stretch.
Step 3
Execute a dorsi-flexion calf stretch. Face a wall and position your feet in a staggered stance with your left foot forward. Bend forward at the hips, bend your left knee and place your hands on the wall. Keep your right leg straight and try to keep your right heel on the floor. Hold for 30 to 45 seconds, slowly release and switch sides.
Step 4
Perform a stretch on a stairway. Place the balls of your feet on a stair step and let your heels hang over the edge. Keep your legs straight as you bend your ankles and lower your heels down. Stop when you have gone as far as possible and hold for 30 to 45 seconds. Perform this stretch one foot at a time for a variation.
Step 5
Stretch your shins with a yoga pose called an upward-facing dog. Lie on your stomach with your hands about shoulder width apart and fingers facing forward. Flatten your feet out on the floor so that the tops are down, and push yourself up until your arms are fully extended. Raise your hips and thighs so that your hands and feet are the only parts of your body in contact with the floor. Look up at an angle and hold for 30 to 45 seconds.
Tips and Warnings
- Perform all stretches in bare feet.
