Shin Stretches for Runners

Shin pain is a common complaint among runners. Athletes just starting a running program in particular risk developing pain if they do not adequately prepare for the impact on the shins. Even though they are a major component of the runner's stride, shin muscles are not often targeted during conditioning, making them more prone to weakness. Strengthening and stretching the shin muscles will help to improve your running program and avoid injury.

Stretch your shins before and after you run. (Image: Edward Bock/Hemera/Getty Images)

Standing Shin Stretch

Because you perform this stretch standing and while wearing running shoes, the standing shin stretch is a useful preparation and follow-up to your run. Hold onto a wall or railing for support. Shift your weight to your left leg and bring your right foot back. Point your right foot toward the ground and place the tops of your toes on the ground. Slide your right foot forward until you feel a stretch in the front of your shin. Hold the position for 20 to 30 seconds and repeat three times. Switch legs and stretch your left shin.

Cross-Over Shin Stretch

As with the standing shin stretch, the cross-over stretch is well-suited for pre- and post-running stretching. You can perform this stretch with or without shoes. Start standing with your feet together. Cross your right leg in front of your left leg and place the tops of your pointed right toes on the ground. Bend both legs until you feel a stretch in the top of your right foot and shin. Repeat three times on each foot and hold each stretch for 20 to 30 seconds.

Kneeling Shin Stretch

The ideal stretch to perform at home is the kneeling stretch. It stretches your shins while strengthening calves. Kneel on a carpeted area, folded blanket or yoga mat. Point your toes, contracting your calf muscles and stretching your shins. Hold the stretch for 20 to 30 seconds. Repeat two more times.

Manual Shin Stretch

Stretch your shin manually while sitting in a chair. Cross your right ankle over your left thigh. Remove your shoe. Place your right hand on the back of your right calf to act as a leverage point. Rest the top of your right foot against your left forearm and place your left hand on the top of your ankle or shin. Press down with your left arm until you feel a stretch in your shin and top ankle. Hold for 20 to 30 seconds, repeating three times on each foot.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.