Your shin is located on the front of the lower half of your leg. The muscle of the shin is called the tibialis anterior. The job of this muscle is to flex the foot, drawing the toes toward the leg. This muscle is used to help lift the toes off the floor in walking and running. Overstressing this muscle can result in shin splints, which are small tears in the muscle that are usually caused from intense athletic activity. Stretching and resting the muscle is the best way to heal shin splints.
Toe Drag Step
Step 1
Stand near a wall and reach forward to lean hands on wall.
Step 2
Take a step forward and put body weight on this foot.
Step 3
Drag the toes of the back foot on the ground to stretch the shin.
Step 4
Hold for 10 seconds and release.
Toe-Point Stretch
Step 1
Lie on your back on the floor, or sit with your legs straight out in front of you.
Step 2
Point your toes away from you and tighten your calf muscles. You will feel a stretch in your shin.
Step 3
Relax foot and repeat pointing toes three to five times.
References
- Medline Plus: Shin Splints
- "Facilitated Stretching"; Robert E. McAtee; 1993
- McKinley Health Center: Toe Drag Stretch
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