Shin splints refer to a condition known medically as medial tibial stress syndrome. Two bones in the lower leg are affected by pain: the tibia and fibula. The tibia is on the inside of the lower leg and the fibula is on the outside. When the large muscles that are connected to these two bones are overworked, they pull on the bones and cause pain associated with shin splints. Several stretches can help prevent and ease the pain of shin splints.
Seated Shin Stretch
The seated shin stretch works on the muscles on the front of the lower leg. These muscles are particularly difficult to stretch. Start by kneeling down on a mat or rug and sitting on your heels. Push down on the heels slowly and gently to stretch the front of the leg. Hold the stretch for 30 seconds, release and repeat three times.
Achilles Stretch
The Achilles stretch works on the soleus, tibialis posterior, flexor hallucis longus, flexor digitorum longus, peroneus longus and brevis. These are the major muscles in the calf and Achilles heel. Stand with your feet together and take one step backward, bend your back leg and push your heel into the ground, hold for 20 seconds. Next, bring your feet together and repeat with the opposite leg. Perform three repetitions with each leg. This can be used as a warm-up before exercise and for pain associated with shin splints.
Wall Push-Ups
Wall pushups stretch the calf area. Tight calf muscles can cause shin splint pain. Stand about 2 to 3 feet from a wall. Stand with your back straight, feet shoulder-width apart and flat on the ground. Place your hands on the wall and lean forward at the hips while bending your knees slightly, ensuring that you keep your feet flat on the floor. You should feel a stretch in your calves. Hold for 20 seconds and return to the starting position. Repeat three times.
Heel Drop Stretch
The heel drop stretches the Achilles tendon and the gastrocnemius muscle. This stretch is done standing on a stair, curb, step or other elevated riser. Have something to hold onto such as a wall or banister. Stand on the step positioning the toes only on the step. The back of the heels should be over the edge. Slowly lower your heel keeping the knee straight until you feel a stretch, hold for 30 seconds and repeat for three repetitions.
