A shin splint is an inflammation of the muscles in the front of the lower leg. Athletes such as runners or soccer players are more susceptible, MayoClinic.com says, because shin pain is caused by repeated stress being placed on the leg and connective tissues that attach this muscle to the shin bone. Stretching and strengthening the muscles in the lower leg can help reduce the pain and discomfort because of shin splints and prevent further damage.
Seated Shin Stretch
Stretching the muscles in the lower leg is recommended to reduce the inflammation. Begin this stretch by kneeling down and sitting on your heels. Gently push down on your heels to stretch the front of your legs. Hold this stretch for 30 seconds and repeat it three more time. You can also increase the intensity of this stretch by gently pulling the knee forward.
Calf Stretch
Tight calf muscles and weak shins often result in shin splints. Stretch your calf muscles and prevent further injury. Stand with your hands on the back of a chair. Step backward with one leg and lower that heel until you feel a stretch in your calf muscles. Hold for 30 seconds to one minute. Repeat on the other leg. You can also stretch the muscle near the bottom of your calf by bending the knee of the leg behind you, ensuring that your heels remaining on the ground. Hold this stretch for 30 seconds to one minute and repeat on the other leg.
Bucket Handle Stretch
Begin this stretch wrapping a towel around the handle of bucket. While sitting on a hard surface, put the bucket handle over the top of your foot. Ensuring that your foot is not touching the floor, begin to slowly flex and point your foot. Point and flex your foot 10 times and repeat on the other foot. Perform three to three sets of 10 repetitions on each foot.
Toe Raise
Begin by sitting down and bending both knees. Plant your feet firmly on the floor and ensure that your heels remain on the ground. Begin by lifting the front of your foot as high as possible. Extend the front of your foot as high as possible and hold this position for five seconds. Repeat 10 to 20 times and perform two to three sets of 10 to 20 repetitions once daily.
