Are you suffering from pain and looking for the best stretches for shin splints? This article will cover the 9 best stretches for shin splints plus recovery products, treatments, prevention and healing tips.

Shin splints, also known as medial tibial stress syndrome, can be a real pain—literally!

They are characterized by sharp pains usually along the border of the shinbone that prevent you from running or engaging in activities where your shins are used. If not properly treated, they can turn into a stress fracture.

Are you desperate to heal and get back in the game in as little time as possible? Or you might just want prevention?

With appropriate remedial care, most cases of shin splints heal completely. What you need is good advice that will get you serious results.

Let’s get into it…

What are the 9 best stretches for shin splints?

Let’s start with stretching. To prevent and treat shin bone splints, it is important to do stretches before and after any strenuous activity.

Stretching regularly helps to avoid tightness in your shins, reducing the risk of developing shin splints.

But first…don’t forget about the warm-up! Did you know that you can injure yourself simply by starting a workout or stretch with cold muscles? When we injure ourselves, rest is good, but we also don’t want to lose mobility. It is also a great way to warm up the muscles before performing any stretches and to help prevent further injury.

It doesn’t have to be long or strenuous, just 1 or 2 minutes is excellent to get muscles warm with some basic movement and range of motion exercises which are a gentle and beneficial way to keep your muscles active.

You can start with standing jacks (jumping jacks without the jumping) for 30-60 seconds. Then try a shin targeted range of motion exercise:

Next, try seated ankle rotations. Ankle rotations are a great exercise for increasing the flexibility and range of motion of your ankles. Start by sitting on the ground with both legs extended in front of you. Flex your foot and rotate it in circles, keeping your toes pointed toward the ceiling. Do 3-5 rotations in each direction.

Now that you are good and warmed up…

Here are some of the best prevention and treatment stretches for shin splints and lower leg muscles:

1.) Calf wall stretch

Stand facing a wall with arms outstretched at shoulder height. Place one foot forward, keeping your toes pointing toward the wall, both heels on the ground. Bend your front leg and bring your hips and chest toward the wall until you feel a stretch in the calf of your back leg. Hold for 15-30 seconds. Switch legs and repeat 3 times.

*Try the variation of this exercise by bending both knees, instead of keeping your back leg straight.

2.) Heel drop

Stand with feet planted firmly on the ground hip-width apart or slightly wider. Rise onto the balls of the feet and hold for 5-10 seconds before slowly lowering down onto your heels. Repeat 3 times.

4.) Single-leg heel raise

Start by standing on one foot, lift the other off the ground. Gently lift your toes up and back as if you were trying to touch them to your shin. Hold this position for 10-15 seconds before releasing. Lower yourself slowly and feel a stretch in the calf of your lifted leg. Repeat with other leg.

5.) Toe walk

Start by standing up straight and gradually rise onto the toes. Take small steps, walking on your toes about 15 steps per side. This helps stretch the calf muscles of both legs.

6.) Toe drag

Standing near a wall for support, bend both knees slightly. With one foot planted on the ground, potision the other foot just behind the planted foot. With the other foot, the top of the toe should be touching the ground. Pull this leg forward, dragging that toe firmly along the ground. You will feel a stretch from the top of this foot through to your shins. Hold for 15-30 seconds before returning to original stance. Repeat 3 times for each foot.

7.) Standing calf raise

This calf stretch is an excellent exercise that targets your calves, as well as your shins. Begin by standing with your feet shoulder-width apart and pointing straight ahead. Slowly raise your heels and up onto your “tippy-toes” until you feel a slight stretch in your calves and shins. Hold this position for 30 seconds, then lower your heels back down to the floor. Repeat this calf raise exercise 3-5 times per foot to get the full benefit of the stretch.

8.) Kneeling shin stretch

Kneeling on a mat, sit down on your heels. Try not to sit between your ankles. Your buttocks should be over your heels and tops of feet should be flat on the floor. Hold this for 15-30 seconds. Skip this exercise if it causes knee pain.

9.) Lying shin stretch

On a mat, lie on your side with your elbow propping you up. Your top leg should be straight, your bottom leg should be bend so your foot is behind your back. Reach your top arm back and grab your forefoot, pulling it toward your back. Hold for 15-30 seconds. Repeat 3 times for each foot.

More to consider…

• Using a range of exercises and stretches will promote flexibility and strengthen the calves, feet, and ankles.
• Taking care of your body is key for maintaining good physical health and preventing injury.
• Working on proper form when exercising will always go a long way toward keeping your shins happy and healthy.
• Make sure to stretch regularly, before and after any strenuous activity. Be sure to keep a slow, steady pace when stretching and never force your body too far or push through pain.
• If you don’t have time to stretch between activities, try doing some light dynamic exercises like high knees or small hops to get your blood flowing and loosen up your muscles.
• This can help reduce the risk of developing shin splints and other injuries due to overuse.
• Additionally, make sure you’re wearing proper footwear that supports your foot and ankle, as well as getting enough rest in between activities to give your body time to recover.
• If you experience persistent pain or discomfort, be sure to consult with your doctor, as shin splints can be a sign of a more serious condition.
• A physical therapist or massage therapist can also aid in helpful advice.
• Stretches for shin splints are just one part of treatment and prevention. Various products can help reduce pain and discomfort associated with the condition.

Best products To Optimize, Heal, and Prevent Shin Splints:

1.) Calf sleeves:

Calf sleeves are a great way to support your calves and shins during physical activity.

They provide compression and warmth that can help reduce inflammation, swelling, and pain from shin splints.

The material is also breathable so you don’t have to worry about overheating your muscles as you exercise.

Calf sleeves come in various sizes so it’s easy to find a pair that fits your calves perfectly.

With regular use of calf sleeves, you can keep shin splints at bay and enjoy staying active!

Try these affordable 5 star rated calve sleeves: DK2 Calf Compression Sleeves – for Men and Women Footless Compression Socks – Shin Splint and Varicose Vein Leg and Pain Relief Compression Sleeve – UV Protection Calf Brace Support for Sports

2.) Compression socks

Compression socks are another great option for treating and preventing shin splints.

They provide support and compression to the lower leg area which helps improve circulation and reduce swelling caused by activity.

Compression socks also help relieve shin splint pain reduce the risk of further injury by providing a snug fit and helping to stabilize your feet during physical activity.

3.) Orthotics

Orthotics are insoles specifically designed to offer comfort, stability, and support for people with shin splints.

They provide cushioning that helps absorb shock and pressure which can help reduce inflammation in the the shin splint area.

Orthotics come in different sizes and shapes , so it’s easy to find a pair that fits your feet perfectly.

Orthotics can be used alone or with calf sleeves and compression socks for added cushioning and support.

4.) Foam rolling

Foam rolling is another excellent way to treat shin splints as they are effective tools for breaking up knots and tension in the shins which can help reduce pain and inflammation.

It’s important to practice proper form when using a foam roller, as improper usage can cause further injury.

Be sure to roll the entire length of your shin from the ankle up for the best results!

Additionally, incorporating stretches and exercises that target the lower leg muscles can help alleviate pain caused by shin splints.

Doing regular stretching and strength-training exercises can also help reduce the risk of developing shin splints in the future.

5.) Stretch bands

Stretch bands can be used to focus on specific areas of the leg and provide a more intense stretch than is possible with bodyweight alone.

Additionally, resistive exercises using ankle weights or other equipment can help strengthen the muscles of the lower leg and reduce pain associated with shin splints.

These exercises should always be performed under the supervision of a qualified professional for maximum safety and benefit.

6.) Good shoes

To help take care of your shins even in running shoes, when you are not exercising. Make sure you always have shoes with adequate cushioning, as well as proper arch support for those with flat feet.

Additionally, be mindful of your stride length and intensity while running or walking to avoid excessive or prolonged impact on your feet flat shins.

Another option is to think about lessening the shock on your knee’s and leg muscles after your workouts by using a shoe with good cushionoing.

7.) Consistency and intention:

Stay consistent with any stretching program you undertake.

Set yourself a schedule and stick to it so that your shins receive the maximum benefit from the stretches.

Additionally, pay attention to your body and adjust your pace or intensity according to how you are feeling.

If you feel any pain or discomfort while exercising, stop immediately and rest until it subsides.

And if the pain persists, it is advisable to seek professional medical advice to make sure you’re ok.

By incorporating these strategies into your routine you can help reduce pain and discomfort caused by shin splints while also preventing further injury.

Taking proactive steps to do shin splint exercises maintain healthy shins is an important part of living an active lifestyle.

Consider consulting with a doctor or physical therapist if you experience persistent pain in your shins to ensure that you are doing the right exercises and activities to reduce inflammation and keep your muscles healthy. With the proper care, shin splints can be managed effectively!

Treatments To Help Prevent Or Heal Shin Splints

Massage therapy and physiotherapy are highly recommended if you’re struggling with shin splints. These treatments can help to alleviate pain, increase flexibility, reduce inflammation, and improve the overall condition of your shins. Make sure to consult a healthcare professional before starting any new treatment plan, as they will be able to assess your individual needs and provide the most effective plan for you.

In addition to massage therapy and physiotherapy, other treatments may be recommended by your healthcare provider depending on the severity of leg pain and your injury.

Other treatments:

• Bracing

• Ice and heat application: Ice should be used to decrease swelling and inflammation, while heat should be used to help relax the muscles in the area. Make sure not to leave either application on for more than 10-15 minutes at a time.

• Custom orthotics or orthotic shoe inserts: to stabilize the ankle and foot area and address foot pronation.

• Ultrasound therapy: to treat muscle pain, spasms and damage to the calf muscle.

• A foam roller or other type of massage ball: to gently massage around the affected area as well as any tight muscles in the lower leg. Massage can help improve circulation and reduce muscle tension.

• Other methods of restorative care including over-the-counter medications like ibuprofen or acetaminophen to reduce pain and inflammation. However, these should only be taken as directed by your doctor.

• Rest! This could range from a few weeks to a few months depending on the severity. Speak to your healthcare provider for an assessment. Avoid running on hard surfaces or doing activities that involve a lot of sudden stop-and-go movements. You should gradually increase your activity level over time, and don’t rush into new activities too quickly.

• Warm up before exercising with light stretching and dynamic exercises such as walking or jogging for 5 minutes.

• Strengthening the muscles in your lower legs, including the tibialis anterior and calf muscles is helpful for prevention. Exercises such as walking, running, biking or swimming can help increase strength and flexibility in these areas.

• Listen to your body and take breaks when needed. If you start feeling pain in your shins or feet, it’s important to rest so that the injury doesn’t worsen

Additional Resources

If you’re looking for more information about shin splints, there are plenty of resources available online. Some of the best include:

-Mayo Clinic

-MedicineNet

-American Academy of Orthopaedic Surgeons

-National Institutes of Health Centers for Disease Control and Prevention Foot Health Facts

-American Orthopaedic Foot & Ankle Society WebMD

-Harvard Medical School Publications

Conclusion

Shin splints can be a painful and debilitating injury, but with the right steps, they can be managed.

Proper footwear, gradual activity increase, stretching, and strengthening of your ankle and foot muscles are all key components to preventing shin splints.

These strategies can help you keep your shins healthy and strong so that you can continue doing the activities you love without pain or discomfort.

Additionally, consulting with your healthcare provider for specific advice and exercises can help you further prevent and manage the condition.

Don’t forget to take advantage of the many online resources available, as they can provide important information for managing or preventing shin splints.

With these tips in mind, you should be able to enjoy running, other physical activities, and life with a lower risk of developing shin splints.

Happy healing!

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