Your shins are the muscles located in the front of your lower leg. These muscles are responsible for the repetitive action of lifting your toes when you walk and are particularly susceptible to injury if not properly stretched. According to fitness expert Therese Iknoian in her book, "Fitness Walking," you may feel fatigue or a burning sensation in your shins when you first start a walking program. Stretching your shins both before and after your workout can reduce these feelings, prevent injury and increase flexibility.
Step 1
Attach a resistance band around the bottom of a chair leg or table. Sit on the floor with your legs straight and your feet facing the chair.
Step 2
Loop the resistance band around your right toes. Keep your right foot flexed and both legs straight.
Step 3
Point your toes and bend your right foot back toward your body. Hold the stretch for a few seconds, then release and repeat 10 times. Perform 10 repetitions of this stretch on your left foot.
Step 4
Sit in a sturdy chair and cross your left lower leg over your right thigh. Rest the side of your calf muscle on the upper part of your right thigh.
Step 5
Point your left foot. Press your toes toward your body using your right hand. Uncross your legs and repeat this stretch on your right foot.
Step 6
Stand with your hands on your hips. Bring your right foot in front of and to the left side your left foot. Rest the toes of your right foot on the floor.
Step 7
Bend your right leg, pressing your right ankle into the floor to stretch your shins and the top of your right foot. Hold for 30 seconds, then repeat using your left leg.
Step 8
Stand and hold the edge of a sturdy chair or table with your right hand.
Step 9
Bend your left leg, bringing the left foot up toward your buttocks. Hold your left toes with your left hand. Bring the foot closer to your buttocks and point your left toes. Press the toes toward your buttocks with your hand. Release and repeat on your right leg.
Tips and Warnings
- To prevent shin splints, MayoClinic.com recommends wearing properly fitting shoes with arch supports, especially you have flat arches.
Things You'll Need
- Resistance band
- Sturdy chair or table
