Shin splints are common injuries for runners and athletes who sprint or run a lot in their sports. Shin splints cause pain around the shinbone area of the front, lower legs. Shin splints occur when too much pressure is placed on the shinbones and surrounding connective tissue. Doing targeted stretches can help loosen the connective tissue around your shinbones and help prevent shin splints when you're running.
Seated Shin Stretch
To stretch your shins, sit in a chair with your knees bent and feet resting on the floor. Extend one leg out straight in front of you so the leg is parallel to the ground. Flex your toes toward your body and hold for 2 seconds, then point your toes away from your body and hold for 2 seconds. Repeat for 10 sets on one leg then switch and do 10 sets on the other leg.
Wall Stretch
Do this shin stretch standing and using a wall for support. The stretch will help strengthen your anterior tibialis muscles, which run along the front of your lower legs. Stand with your back and heels against a wall. Step your feet out so they are each about 6 inches from the wall. Lean back with your shoulders and bottom resting against the wall. Keeping your legs straight, lift your toes toward your shins and hold for 5 seconds. Lower your toes back to the floor and repeat to do 10 to 15 exercises.
Calf Stretches
Stretching your calf muscles can decrease some of the pain you feel in your shins. To stretch your calves, stand facing a wall, about arm's length away, with your hands on the wall for support. Bring one leg straight back behind you and bend your front leg so you are in a lunge position. You will feel the stretch in the calf muscle of your back leg. Hold for 10 seconds and repeat two times before switching to stretch your other leg.
Lying Shin Stretch
You can also stretch your shins from a lying position on the floor. Lie on your side, bending your elbow which is on the floor so your hand supports your head. Keep your leg against the floor straight and bend the knee of your top leg. Reach down with your top hand and grab onto your forefoot, pulling your lower leg toward your lower back. Hold for 10 seconds and repeat two times before switching to stretch the other leg.
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