Shin splints refer to pain on the front lower portion of the legs. Typically, the pain occurs behind or next to your tibia -- a long bone that runs down the front lower portion of your legs. Stretching may help prevent shin splints. However, do the stretches only after the swelling is gone and the pain has stopped.
Overuse and physical activity may cause swelling and inflammation of the muscles, tendons and tissues that cover your tibia. Flat feet and rigid arches also cause shin splints. Resting and abstaining from physical activity for two to four weeks will help recovery, according to MedlinePlus. Icing your lower legs for 20 minutes twice a day and taking over-the-counter pain medication might help reduce pain and discomfort. Stretching or exercising before recovery may cause further injury or delay your healing.
Heel Drop Stretch
"Fitness" magazine recommends doing the heel drop stretch to prevent shin splints. Stand with the balls of your feet on a stair or low step and hang your heels off the edge. Position your feet next to each other, straighten your back and bend your knees slightly. Bring your right toes to the edge of the step, lower your heel and stop when you feel a stretch in your right leg. Hold for 30 seconds, switch feet and do the same with your left leg.
Supine Hamstring Stretch
High-impact exercises, including running, increase your risk of shin splints, according to New York University's Langone Medical Center. Tight hamstrings may affect running posture and place stress on your legs. "Fitness" magazine recommends doing the supine hamstring stretch to help prevent shin splints. Lie on your back in a doorway and prop your right leg on the wall. Extend your left leg on the ground and hold this position for 30 seconds before switching legs. The more vertical your leg on the wall is, the deeper the stretch will be for your hamstring.
Soleus Stretch
Stretching your soleus, located on your calf, may help prevent shin splints. Tight calves affect posture, gait and muscular tightness in the lower portion of your legs. Stand facing a wall and place your palms on the wall directly in front of your shoulders. Step your left foot forward 3 inches, bend your knees slightly and place your elbows on the wall while maintaining a straight back. Lean forward and hold for 30 seconds. Switch legs and do the same with your right leg.
References
- MedlinePlus; Shin Splints; Linda J. Vorvick, MD, et al.; July 28, 2010
- NYU Langone Medical Center; Shin Splint; Mary Calvagna, MS; September 2010
- MayoClinic.com; Shin Splints; Mayo Clinic staff; Dec. 21, 2010
- Fitness; How to Prevent Shin Splints; Melissa Daly; June 2010
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
