Originally posted on https://stretchcoach.com/articles/shin-splint-stretches/
Shin splint stretches are important for the flexibility and range of motion of the lower leg, ankle and foot muscles. Good flexibility around the shin and lower leg allows for unrestricted, pain free movement of the foot, ankle and knee.
Note: Shin splints is also referred to as Medial Tibial Stress Syndrome (MTSS).
Sports that Benefit from Shin Splint Stretches
All running sports like Football, Soccer, Gridiron and Rugby benefit from regular shin splint stretching. Snow Skiing and Water Skiing; Surfing; Walking and Race Walking. Running, Track, Cross Country and any sport that involves jumping or explosive movement.
Other sports that benefit from the shin splint stretches below include: Basketball and Netball; Hiking, Backpacking, Mountaineering and Orienteering. Ice Hockey and Field Hockey; Ice Skating, Roller Skating and Inline Skating.
Lower Leg Muscles being Stretched
While performing the shin splint stretches below there are a number of muscles within the lower leg that are stretched. Below is a comprehensive list of the anatomical muscle names involved in the following shin splint stretches.
- Gastrocnemius (Upper calf);
- Soleus (Lower calf);
- Tibialis anterior (Shin);
- Plantaris (Upper calf);
- Tibialis posterior (Upper calf);
- Flexor hallucis longus, Flexor digitorum longus, Peroneus lungus and brevis (Lower calf); and
- Extensor hallucis longus, Extensor digitorum longus and Peroneus tertius (Shin).
Shin Splints Stretching Safety Guidelines
As with any activity there are rules and guidelines to ensure that they are safe. Stretching is no exception. Stretching can cause injury and pain if done incorrectly. It is important that the following guidelines be adhered to, both for safety and for maximizing the potential benefits of stretching.
- Breathe. Don’t hold your breath. Holding your breath can cause tension in your body and muscles. Breathe deeply and relax while performing the stretches below.
- Never force a stretch beyond the point of mild tension. Stretching tight muscles can be uncomfortable, but you should never feel any pain. Move into the stretch until you can feel mild tension and if you do feel any pain, stop immediately.
- Be consistent. Stretching for a few minutes each day will gradually build flexibility and range of motion. This is far preferable to stretching only once a week for a longer time.
- Wear loose comfortable clothing. It’s obviously very difficult to stretch if your clothes are tight and restrict movement.
Sample Shin Splint Stretches
Slowly move into the stretch position until you feel a tension of about 7 out of 10. If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Repeat 2 or 3 times.
Sample Shin Splint Stretching Videos
Below you’ll find a few good stretches for your shin splints. But don’t rely on just a few stretches; it’s important to do a range of stretches for the shins, Achilles, upper and lower calf and foot. Please be careful, if you haven’t stretched your lower leg and shin muscles, some of these stretches will put a lot of stress on this area. Warm-up first, then proceed in a gradual and gently way.
Originally posted on YouTube by Brad Walker
Standing Heel-Back Achilles Stretch (1:19) Stand upright and take one big step backwards. Bend your back leg and push your heel towards the ground. Make sure the toes of your back leg are facing forward. Letting your toes point to one side will cause this stretch to put uneven tension on the calf muscles. Over an extended period of time, this could lead to a muscle imbalance. Regulate the intensity of this stretch by lowering your body.
Originally posted on YouTube by Brad Walker
Standing Calf Stretch (1:20) Stand with one knee bent and the other leg straight out in front. Point your toes towards your body and lean forward. Keep your back straight and rest your hands on your bent knee. Make sure your toes are pointing upward. Letting your toes point to one side will cause this stretch to put uneven tension on the calf muscles. Over an extended period of time, this could lead to a muscle imbalance.
Originally posted on YouTube by Brad Walker
Leaning Heel-Back Calf Stretch (1:19) Stand upright and lean against a wall. Place one foot as far from the wall as is comfortable and make sure that both toes are facing forward and your heel is on the ground. Keep your back leg straight and lean towards the wall. Make sure the toes of your back leg are facing forward. Letting your toes point to one side will cause this stretch to put uneven tension on the calf muscles. Over an extended period of time, this could lead to a muscle imbalance.
Kneeling Achilles Stretch (1:27) Kneel on one foot and place your body weight over your knee. Keep your heel on the ground and lean forward. This stretch can put a lot of pressure on the Achilles. Ease into this stretch by slowly leaning forward.
Want more Shin Splint Stretches?
While the recommendations on this page are a good starting point, you’ll get a lot more benefit when you add the right stretches to your training program. With the Ultimate Guide to Stretching & Flexibility (Handbook, DVD & CD-ROM) you’ll…
Improve your sporting performance;- Do away with stiff, tight muscles and joints;
- Improve your freedom of movement and mobility;
- Get rid of injuries, aches and pains; and
- Take your flexibility to the next level…
You’ll get 135 clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. Plus, the DVD includes 3 customized sets of stretches (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. Plus, you’ll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly.
If you want to improve your flexibility so you can to train harder, race faster, recover quicker and move better, check out the Ultimate Guide to Stretching & Flexibility for yourself.