Shin splints are a common injury for runners and joggers. They result from a weakened muscle, tendon and ligament system that supports the lower legs. Shin splints can sideline you from your recreational activities for several weeks or months, depending upon the severity of the injury. Thankfully there are exercises that you can do to help prevent the development of this injury. The objective of these exercises is to stretch and strengthen the muscles and ligaments in the lower leg. Take preventative measures now to avoid taking time off later.
Ankle Dorsiflexion and Calf Stretch
Dorsiflexion is the medical term to describe the act of bringing the toes of the foot toward the head. According to the University of Alberta Peak Sport Therapy, flexibility is very important in the prevention of shin splints. The contraction or tightening of the gastrocnemius-soleus muscle complex, or the calf muscle, can actually bend the shin bone in much the same way that a bow is bent by a bowstring. This excessive stress on fatigued muscles will be transmitted to the tibia, or shin bone.
Dorsiflexion stretches can be done in either a standing or seated position. Sit on the floor with legs extended. Use a towel that has been rolled lengthwise to wrap around the ball of the foot. Grasp the ends in both hands and gently pull the toes toward the head which stretches the lower calf. Hold for 30 to 60 seconds. Rest and repeat three to five times. While standing approximately arms length away from a wall, place your hands against the wall at shoulder height. Bend your left leg slightly at the knee and move your right leg behind you approximately 1.5 to 2 feet. Keep the right leg straight without locking the knee. Keep your body straight and feel the stretch in your calf muscle. Hold for 30 to 60 seconds and then reverse legs.
Achilles Tendon Stretch
According to the Cleveland Clinic, one of the core principles of shin splint prevention is an Achilles tendon stretch. Your Achilles tendon is stretched with either seated or standing dorsiflexion described above. Another way to isolate the Achilles tendon is through a wall stretch.
Stand facing the wall approximately an arm's length away. Point both feet directly at the wall. Be sure neither foot is pointed inward or outward. Put one foot against the wall at knee height while pressing the heel toward the wall. Do not lean into the wall, keeping your knee and hip straight. Hold it for a few seconds and then switch legs. It is more important to hold your form than it is to get close to the wall. Watch your foot, back and hip so they stay in the correct position.
Toe Scrunches
This exercise helps to strengthen the intrinsic muscles of the foot and provides a stable base for your leg. Place a towel on the floor under your bare foot. Use the toes to scrunch the towel between your toes. This strengthens the muscles in the foot. According to University of Alberta Peak Sport Therapy, you should do 15 repetitions of toe scrunches for two sets.
Heel Walking
According to The Walking Site, walking on your heels is one of the simplest and easiest ways of strengthening your shins. Start by standing on your heels near a wall or chair to help balance. Practice standing on your heels, until you are able to balance on your own and keep your toes pointed upwards for at least 60 seconds. Next, walk slowly using a stride of no more than 6 inches. Keep your toes pointed upwards, the higher they are the more intensely you work your shins. Do this each day until you can walk 25 yards without pain or fatigue. Once you have finished, stretch to relieve the tension.
Calf Raises
According to the University of Alberta Peak Sport Therapy, calf raises are another strengthening exercise that can be done to prevent shin splints. Calf raises should be done prior to your stretches so the muscles are fully warmed up and so that they are stretched prior to relaxation. Calf raises can be done both straight legged and with a flexed knee.
Stand on a step with the ball of your foot on the step and your heels hanging over the edge. Hold on to a banister or wall with one hand to steady your balance. Drop your weight into your heels and let them drop below the level of the step. Slowly and with control raise your heels above the level of the step. Do 10 repetitions of this exercise three times. Alternate the straight leg calf raise with a calf raise performed with flexed knee. Both exercises strengthen the calf of the leg but the straight leg strengthens the gastrocnemius and the flex knee strengthens the soleus muscle. If you don't have steps to use you can use any object in your home that raises your feet at least 6 inches above the floor and is stable enough to support your weight.
