Your shins refer to a group of muscles and tissues in the front part of your lower leg. They work with other muscles in your legs and feet to flex and extend your feet and knees. Stretching your shin can alleviate stress and tension often caused by exercise, such as from running, gymnastics or weightlifting. By using various methods of stretching, you can improve tissue elasticity and reduce sensitivity which can improve joint and muscle mobility and reduce risk of injury.
Supine Active Leg Stretch
Step 1
Lie on the ground on your back with your legs together. Bring your left knee to your ribs and grab the back of your knee with both hands.
Step 2
Exhale and slowly extend your leg up in the air without moving your right leg. Point your foot toward your face and hold it for one deep breath.
Step 3
Extend your foot away from your face to stretch your shins and hold it for one deep breath. Repeat the movement pattern 10 to 12 times, switch legs and perform the exercise on your right leg.
Active Toe and Heel Raise
Step 1
Stand with your feet about shoulder-width apart, and put your hands on your sides of your hips for balance.
Step 2
Lift your heels off the ground to stand on the balls of your feet without moving your upper body. Hold this position for one to two seconds.
Step 3
Rock back to your heels and lift your toes off the ground. Hold this position for one to two seconds. Perform two sets of 10 to 20 reps.
Massage Stick
Step 1
Hold the massage stick at each end with each hand, and place the middle of the stick below your right knee while sitting at the edge of a chair or stool with your right foot on the ground.
Step 2
Roll the stick down to your ankle and roll it back up repetitively and gradually. Lift your heel off the ground so that your foot is extended as you roll.
Step 3
Add more pressure upon your shin as the sensitivity decreases to reach the deep layers of the tissue. Breath gently as you roll to facilitate relaxation. Repeat the roll on the opposite leg.
Tips and Warnings
- Physical therapist Chris Frederick, author of "Stretch to Win," recommends that you perform the stretching exercises after you use the massage stick. The massage stick loosens up the tissues first, allowing you to move and stretch better. Be sure to massage your calves and thighs in addition to your shins.
Things You'll Need
- Massage stick
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
