Stretches to Ease and Prevent Shin Splints
- Updated on: 2021-01-17
- Read original article here
Shin splints are a common problem for many people, especially runners and joggers. Some stretches may help prevent or ease the pain from shin splints, a condition referred to medically as medial tibial stress syndrome.1
Below, you'll find eight science-backed exercises to help you stretch and strengthen your lower leg muscles.2
It's important to point out that not all shin pain is shin splints and you should see your doctor or talk to your physical therapist to make sure you're dealing with shin splints rather than another problem.
1.Seated Calf Stretch
For the first exercise:
Sit on the floor with your knees straight.
Loop a rope or towel around the front of your foot and use the towel to pull your foot totally flexed.
Maintain the stretch in a flexed position for 30 seconds.
Keep your legs flat on the floor. The motion should only be at your ankle joints.
Frequency:
Repeat this stretch five times.
Do this three times per day.
The Next Step
Once you've mastered the stretch of the back of the leg (calf), it's time to strengthen the front of the leg (shin/ankle) by using a resistance band.
Perform the same movements, but loop a resistance band around the front of your foot and the other end of the band around a table or chair leg.
Frequency:
Repeat this strengthening exercise five times.
Do this three times per day.
2 Toe Walking to Stretch, Strengthen
The toe walking exercise begins by:
Standing in place and rising up onto your toes with your heels off of the floor.
Try to hold the position for 10 seconds.
Slowly lower your heels back to the floor.
If you feel pain, stop.
If an overworked muscle is causing your shin splints, using that muscle could make your shin splints worse—and standing on your toes may be very uncomfortable in this case. Listen to your body and proceed gently.
Frequency:
Start with 3 sets of 10 exercises.
Increase to 3 sets of 30 exercises.
Do this 3 times per day.
The Next Step
Once you've mastered standing in one place, start walking on your toes.
Start with your toes pointed straight ahead, walk about 25 yards.
Next, point your toes inward and walk 25 yards.
Finish by pointing your toes outward and walk 25 yards.
Remember to keep your heels off the floor.
Frequency:
Start with three sets of 10 exercises.
Increase to three sets of 30 exercises.
Do this three times per day.
After you've mastered walking on your toes, you can progress to high-impact exercises like jogging or skipping. Be sure to do them on soft grass or other soft surfaces.
3. Heel Walking to Stretch, Strengthen
The heel walking exercise begins by:
Standing in place and lifting the front of your foot off of the floor and keeping your heels on the floor.
As long as you're not in pain, try to hold the position for 10 seconds.
Then slowly lower the front of your foot back to the floor.
Frequency:
Start with three sets of 10 exercises.
Increase to three sets of 30 exercises.
Do this three times per day.
The Next Step
Once you've mastered standing in one place, start walking on your heels.
Start with your toes pointed straight ahead, walk about 25 yards.
Next, point your toes inward and walk 25 yards.
Finish by pointing your toes outward and walk 25 yards.
Remember to keep the front of your foot off of the floor.
Frequency:
Start with three sets of 10 exercises.
Increase to three sets of 30 exercises.
Do this three times per day.
4.Standing Ankle Dorsiflexion Stretch
The standing ankle dorsiflexion stretch begins by standing and facing a wall.
Keep your knee straight and your heel on the floor.
Place the front bottom part of your foot against the wall. You'll feel a stretch in your calf muscles.
You could also use an inclined platform for this stretch.
Frequency:
Start with three sets of 10 exercises.
Increase to three sets of 30 exercises.
Do this three times per day.
5. Straight Knee Calf Wall Stretch
The straight knee calf wall stretch begins by standing and facing a wall with your body square to the wall.
Outstretch your arms and hands and lean against the wall.
Keep one knee straight with your heel and foot firmly on the floor and gently lean forward until you feel a pull in the back of your leg (calf).
When your knee is straight, this stretches the gastrocnemius (superficial calf muscle).
Hold for 30 seconds.
Frequency:
Repeat this stretch five times.
Do this three times per day.
6. Bent Knee Calf Wall Stretch
The bent knee calf wall stretch also begins with standing and facing a wall with your body square to the wall.
Outstretch your arms and hands and lean against the wall.
Keep one knee bent with your heel and foot firmly on the floor and gently lean forward until you feel a pull in the back of your leg (calf).
When your knee is bent, this stretches the soleus (deep calf muscle).
Frequency:
Repeat this stretch five times.
Do this three times per day.
7. Wall Toe Raises for Strengthening
The wall toe raising exercise that helps with strengthening begins by standing with your back against a wall.
Keep your heels on the floor and raise the front of your foot up (dorsiflexion) toward the front of your lower leg (shin).
Hold that position for 10 seconds.
Then lower your foot back down so that it almost touches the floor, then begin the next exercise.
Frequency:
Start with three sets of 10 exercises.
Increase to three sets of 30 exercises.
Do this three times per day.
The Next Step
Once you've mastered doing the exercise with both feet at the same time, do the exercise one leg at a time.
Another variation to try is to do quick up and downs of the foot. Remember to keep your heel firmly planted on the floor.
Frequency:
Start with three sets of 10 exercises.
Increase to three sets of 30 exercises.
Do this three times per day.
8. Foot Step Holds for Strengthening
This exercise helps strengthen the muscles in the front of your lower legs.
Begin by standing comfortably with your feet shoulder-width apart.
Take a normal sized step forward with one leg and let your heel touch the floor, but before the front bottom part of your foot touches the floor you need to stop.
Do not let the front part of your foot hit the floor.
Step back so your feet are side by side and shoulder-width apart as when you started.
Frequency:
Start with three sets of 10 exercises.
Increase to three sets of 30 exercises.
Do this three times per day.
The Next Step
Once you have mastered a normal size step, take a much larger step forward. If that becomes easy, you can progress to using a step stool.
Stand with both feet on the step stool.
Step down off the stool with one foot.
Your heel should touch the floor, but you should stop before the front of your foot touches the floor.
Frequency:
Start with three sets of 10 exercises.
Increase to three sets of 30 exercises.
Do this 3 times per day.
A Word From Verywell
Shin splints can disrupt even the most motivated runner's plans. Ideally, you'd prevent them from occurring in the first place, but that's not always possible.
You can reduce your risk of shin splints by means other than stretching.3
Try to run on soft surfaces
Get adequate rest between runs
Try to avoid heel striking and toe running (especially when running downhill)
Other things can make a difference as well.
For example, a 2019 study notes that the "kinematics," or how runners place their feet when running, can play a significant role in both the prevention and recovery from shin splints or medial tibial stress syndrome.4
If you're living with shin splints today or trying to avoid them in the future, it's a good idea to connect with a physical therapist who's not only knowledgeable but has experience helping athletes with this annoying condition.
