Your shin, which is the common name of the anterior part of your lower leg, works with other muscles in your calf and foot to move your ankle in different directions, via flexion, extension and rotation. Stretching your shin can improve ankle and foot mobility as well as movement in your entire body. You can stretch your shin and lower leg by themselves or incorporate the stretch with other body parts, suggests physical therapist Chris Frederick, co-author of "Stretch to Win."
Supine Foot Extension
Step 1
Lie on the ground on your back with your feet together. Lift your right leg straight up with your foot flexed toward your face.
Step 2
Grab the back of your right knee and point your toes away from you. Hold this position for three seconds.
Step 3
Flex your foot toward your face and hold this position for three seconds. Alternate this pattern 10 to 20 times on each foot.
Squat and Calf Raise
Step 1
Stand with your feet about shoulder-width apart and extend your arms in front of your chest with your palms facing up.
Step 2
Squat down as low as you while keeping your torso upright and your heels on the ground. Keep your knees and feet pointing forward.
Step 3
Stand straight up without moving your spine. Lift your heels off the ground to stand on your toes and the balls of your feet. Hold this position for two seconds. Perform two sets of 10 repetitions each.
Tips and Warnings
- You can increase tissue elasticity and reduce tenderness in your shins by using a massage stick. This technique, called self-myofascial release, breaks apart tissue adhesions that cause stiffness and pain that can limit how well you can move. Grab either end of the massage stick with each hand and gently roll the stick up and down your shin until the tenderness subsides. Adjust how much pressure you use. Be sure to massage your calves, inner thighs and front thighs, too.
Things You'll Need
- Massage stick
References
- "NASM Essentials of Personal Fitness Training"; Micheal Clark; 2007
- "Stretch to Win"; Ann Frederick, Chris Frederick; 2006
