Shin Splints Stretches
Shin splints stretches can help prevent and treat shin splints. Though not an injury, shin splints are extremely painful and can keep you off the road longer than you wish. There are some stretches you can do before, during and after your run to keep the shin splints at bay, but only push yourself as far as you can go. If the pain moves from the front of the shins to other places, stop running and check for injury.
- Toe Up Achilles Stretch Place one foot on a raised surface and keep the back leg straight. Point your toes on the raised foot and bend your knee, pushing forward. While this stretch is designed to stretch the back of your ankle and Achilles tendon, it's great for stretching the shin of your bottom foot. Switch feet positions and repeat.
- Seated Shin Stretch Sit with one leg straight out and the other leg bent with your foot against the opposite inner leg. Bend forward, stretching through your lower body, thighs, hips and flex your toe to engage your shin. Hold for about ten to fifteen seconds and switch positions.
- Leaning Wall Shin Stretch Stand about two feet away from a wall and face the wall. Place your hands on the wall, palms flat. Keep one foot flat on the ground and move the other forward, flexing the foot back toward the shin. You'll feel your shin stretch even more as you lean toward the wall. Switch foot positions and repeat.
- Heel Drop Shin Stretches Place the toes of both feet on a raised surface like a step-up platform or other sturdy surface, Use the wall or other surface to hold on to if you need for balance. Let your heels drop, keeping your toes on the raised surface. This will stretch both of your shins at the same time. Hold for a few seconds and repeat if needed. This can help prevent or treat shin splints.
All of these shin splints stretches can help relieve the pain you're feeling and help prevent further shin injuries. If the problem persists, contact your doctor immediately to rule out a fracture or other more serious condition.