The primary cause of shin splints and knee pain is overuse, or running too hard and too fast for your fitness level. The best treatment for shin splints is rest, but stretching relaxes leg muscles and facilitates recovery from lower leg pain. Talk to your doctor about your symptoms before starting a stretching program, and consider other factors, such as poorly fitted or worn-out shoes and lack of strength in supporting muscles.
Gastrocnemius
Do a two-part calf stretch to target your soleus and gastrocnemius muscles. The gastrocnemius is your most superficial calf muscle with two fleshy portions. Start calf stretches by placing your hands on a wall for support. Slide your right foot behind you slowly, keeping your knee straight until you just feel a stretch in your calf muscle. Hold for at least 15 seconds without moving at all before switching sides. Bouncing or twitching will increase the tension in your lower leg and aggravate shin splints. Stretch gently, without causing pain.
Soleus
The soleus is a sheet of calf muscle underneath that gastrocnemius, which needs separate stretching for the best results. Start with your hands on the wall and slowly slide your right foot backward until you just barely feel a stretch. Bend your right knee slowly until you feel the deep soleus muscle stretching comfortably. If the stretch is too intense, bring your right foot closer to the wall before bending your knee again. Hold still for at least 15 seconds before switching to the other side. Calf raises and calf strengthening exercises also help prevent shin splints.
Hamstrings
Include some hamstring stretches to prevent overuse knee injuries. Sit on an exercise mat with your right leg straight and left leg bent and resting toward the floor. Keep your back straight and your shoulders open as you hinge from your hips, leaning slowly over the straight leg until you feel a stretch. Do not try to touch your toes or force yourself to stretch more deeply than is comfortable. Rest your hands on your thighs, or grasp a belt looped around your outstretched foot, if you prefer. Hold for 15 seconds then switch sides.
Quadriceps Stretch
Try a standing quadriceps stretch to prevent overuse knee injuries. Use a wall for support as you balance on one leg while bending and stretching the other. Grasp the foot of the bent leg in one hand and relax the front thigh muscles as you breathe deeply. Another way to stretch excessively tight quadriceps is kneeling on a thick exercise mat. Roll up a towel and slide it in the crook of your knee before kneeling. Sit on thick pillows to control the extent to which your knees bend. Use your hands to make soothing, warming circles over your quadriceps and knees while breathing deeply. Avoid this stretch if it puts excess pressure on your knees or causes pain.
References
- MayoClinic.com; Shin Splints; December 2010
- University of Illinois at Urbana Champaign: Overuse Knee Injuries
- "The Runner's Repair Manual"; Dr. Murray F. Weisenfeld and Barbara Burr; 1980
