Shin splints and extensor tendonitis are both overuse injuries that occur most commonly in runners. Shin splints is a condition that causes generalized pain and swelling along the tibia, or shin bone, while extensor tendonitis causes pain, swelling and/or bruising on the top of the foot. These conditions both worsen with activity and are not associated with an acute injury. Although the most common causes are overuse and poorly fitting shoes, extremely tight or weak lower leg muscles can also contribute.
Lower Leg Strength and Flexibility
Shin splints and extensor tendonitis are not acute injuries that occur during a single work-out, but rather they are the result of continual wear and tear on tendons and bones over time. Athletes with very tight or weak muscles seem to handle the wear and tear less well and are at higher risk for these injuries because the muscle is not able to absorb the stress, while stronger, more flexible muscles absorb shock quite well, which spares the tendons and bones. Therefore, increasing strength and flexibility of the muscles in the lower leg is important.
Shin Strength and Flexibility
Toe flexes are an easy strengthening exercise that can be performed anywhere. Stand with your heels on a step or curb with your toes hanging off the edge. Slowly lift your toes up, hold for a second and allow to drop back down. Once your muscles have acclimated, you can even add weight. Sit on the edge of your bed with your feet hanging -- not touching the floor -- and balance a heavy beanbag on top of your foot as you slowly flex and extend your ankle. The shin dance is another simple strengthening exercise. Lay on your back with both knees pulled to your chest. Hold the tops of your knees and rapidly flex and extend each ankle in an alternating pattern. To improve flexibility, perform a classic quad stretch; just be certain to hold your forefoot instead of your ankle as this creates lengthening of the anterior leg muscles.
Foot Strength and Flexibility
The toe pick-up is a simple exercise where you use your toes to pick up an object like a pencil or marble, hold it for a few seconds, then replace it on the ground, and repeat. Simply walking barefoot on your heels for 10 steps and then your toes for 10 steps and repeating can also be effective at strengthening foot muscles.
Calf Strength and Flexibility
Because the calf muscles antagonize the actions of the anterior leg muscles, tight calf muscles can contribute to shin splints and extensor tendonitis. There are several ways to stretch your calf muscles, including the simple wall stretch. Put your hands against a wall with one leg in front, one behind and both feet flat on the ground. Lean forward against the wall until tension is felt. To strengthen these muscles, stand with both feet on the floor and then raise up onto your toes, hold for a few seconds and then lower back to standing position. To add resistance and increase muscle tone, hold dumbbells.
