The exact cause of shin splints or medial tibial stress syndrome is still widely debated and therefore treatments vary based on the exact cause of your shin pain. Stretches may help alleviate pain, but are usually combined with other treatment options such as ice, over-the-counter pain medications and orthotics to effectively treat shin pain. For persistent or worsening pain, consult your physician.
Causes and Risk Factors
The soleus muscle, a deep calf muscle, may pull on your shinbone or tibia during activities such as walking, running or jumping. Overtime, this may result in inflammation, micro-tears of surrounding soft-tissue, micro-fractures of your shinbone, and shin pain. Forceful and repetitive activities may also cause your shinbone to "bow" or bend, leading to stress fractures. Overtraining, muscle-fatigue, flatfeet, hard walking surfaces, previous injuries and footwear with poor arch support might further increase your risk of shin pain.
Standing Calf Stretches
A standing calf stretch can be performed in a staggered stance or lunge position with the injured leg back. Slowly lunge or lean forward while keeping your back heel down. Another standing calf stretch is performed with the toes of your affected leg against a wall and your heel on the floor. Slowly push your toes against the wall until you feel a strong pull or stretch in your calf. To isolate your soleus muscle, slightly bend the knee of your affected leg while stretching. Hold stretches for 15 to 30 seconds and repeat two to three times daily.
Slant Board and Step Drop
A slant board is a wedge shaped piece of wood, plastic or dense foam. Standing on a slant board places your ankles and feet in dorsi flexion and effectively stretches your calf muscles. Hold this position for 15 to 30 seconds, repeating two to three times. Step drop, on the other hand, is performed on the edge of a step and targets your soleus muscle. With your heels hanging off the edge, slowly raise yourself on your toes getting your heels as high as you can and then slowly lower your heels until you feel a stretch in your Achilles tendon and lower calf [See Reference 1, 3]. Perform 10 to 15 repetitions daily.
Foot Pointer and Ankle Circles
The foot pointer stretch targets the tibialis anterior muscle, which is located alongside your shinbone. Seated with your affected leg across your other leg, pull your toes down and away from you. Hold for 15 to 30 seconds and repeat several times. In the same starting position, perform ankle circles by slowly moving your foot in a wide circular motion and repeat five times in each direction. Perform stretches daily or as needed.
Additional Considerations
Although stretching may help reduce shin pain, it has not been proven to prevent future shinsplints or medial tibial stress syndrome, according to a 2008 "Journal of Athletic Training" article. Therefore take additional measures to treat and prevent shin pain. Ice, reduce your walking distance or frequency, wear well-cushioned and supportive shoes and strengthen your calf muscles to further decrease shin pain and your risk of injury.
References
- "Current Review of Musculoskeletal Medicine"; Medial Tibial Stress Syndrome: Conservative Treatment Options; R. Michael Galbraith, et al.; 2009
- "Journal of Athletic Training"; Medial Tibial Stress Syndrome: Evidence-Based Prevention; Debbie I. Craig, P.h.D; 2008
- "Stretching"; Suzanne Martin, P.T., D.P.T.; 2005
