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Properly performing shin splint stretches can help you recover from a shin splint injury faster. This can be important, but first understanding prevention is the best form of shin splints treatment.
Stretches for shin splints, along with other preventative methods, can help you to prevent shin splints in the future.
Shin splints are most common in new runners and runners that have pronation problems. Abnormal pronation, or movement of the foot during running, is one of the leading causes of shin splints.
This can be corrected by wearing adequate footwear, but proper footwear for runners with pronation issues is best determined by a professional podiatrist. A podiatrist can perform a gait test that will determine the problem as well as the proper footwear solution.
For new runners, the problem is generally due to poor muscle strength. Due to the high impact in running, muscles associated with shin splints fatigue faster in new runners.
Once these muscles become fatigued, they are less able to absorb the impact of running. This results in ripping or tearing of the ligaments that connect the lower leg muscles to the bone in the lower leg. Through proper strengthening exercises and stretching however, new runners can prevent the chances of developing shin splints.
Shin splint stretches should be done only after a proper warm up. Without proper warm up of the muscles, you can actually cause or worsen shin splints. Stretches for shin splints can also be done after a workout to help prevent an injury.
The following shin splint stretches focus on all of the lower leg muscles. Although shin splints only affect the front of the leg, all of the lower leg muscles are responsible for supporting the shins during running. Any cold or stiff muscles of the lower leg can increase your chances of developing them.
Effective Shin Splint Stretches
Standing Anterior Tibialis Shin Splint Stretches:
- Find a wall or rail for support.
- Place foot to be stretched just behind the other foot. Keep the other foot flat on the ground.
- Place the toe of the stretching foot on the ground.
- Keeping the toe on the ground, pull the stretching leg forward so that you feel a stretch throughout the shin. You can bend both knees slightly if needed.
- Once you feel a good stretch, hold for 15-30 seconds.
- Repeat with the other leg.
Calf Stretches:
- Find a stair or other elevated surface.
- Stand below the step, facing it.
- Place the ball of your foot on the step while allowing the heel of your foot to hang off.
- Gently use your body weight to press the heel down towards the ground. This should create a stretching sensation in the calf muscle.
- Hold for 15-30 seconds.
- Repeat with the other leg.
If an injury does occur, stretches for shin splints can help you to recover faster from your injury. However, using preventative measures can help to reduce your chances of suffering from shin splints.
Shin splint stretches performed before and after exercising are an important aspect of shin splints exercises that you can perform to avoid possible injury in the future.
