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Shin Bone Injury

3 Best Shin Splint Stretches

Minute Read

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Posted 10 months ago

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Last updated: 03/12/2022

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by James McCormack

Shin splints, also known as medial tibial stress syndrome, commonly cause pain when running and playing impact sports. Symptoms include sharp pain when walking on the front or inner side of the shin bone. Treatment for this condition is usually conservative under a Physical Therapist’s guidance and includes shin splint stretches, strengthening, and mobility exercises.

Shin Splint Stretches are one of the fundamental aspects of rehabilitation from shin splint pain, and we are going to share the 3 best stretches for shin splints.

Best Shin Splint Stretches

Soleus Stretch

Your soleus muscle is part of your calf muscle group and plays a vital role in walking and running. The tighter your soleus is, the quicker you transition onto your big toe.

How to perform:

  • Standing upright, facing a wall.
  • Bend your knee while keeping your heel on the floor
  • Bring your knee as close to the wall as possible
  • Hold in this position for 45 seconds

Standing Calf Stretch

Your Gastrocneumius is the second major muscle in your calf muscle group. It can be helpful to stretch this as well.

How to perform:

  • Standing upright, facing a wall.
  • Place one leg straight behind you and your other leg in front
  • Keep the heel of your hindfoot on the floor and lean forward against the wall
  • Once you feel a pull on the back of your left, stay in this position
  • Hold in this position for 45 seconds

Tibialis Anterior Muscle Stretch

Sitting at the front of your shin, the Tibialis Anterior muscle can become overloaded and painful when you have Shin Splints.

How to perform:

  • Kneel on the floor with your foot pointed down
  • Sit back onto your heels until you feel a stretch on the front of your shin.
  • Hold in this position for 45 seconds.

Shin Splints Stretches: Conclusion

It can be helpful to carry out these shin splints stretch 3-5 times a day to establish a change in muscle length especially if you have a high daily step count or if you are running regularly. Foam rolling the calf muscles increases the blood flow into the area, making them more pliable. It is therefore helpful to foam roll the calf muscles for 3-5 minutes before stretching.

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

Related Article: What type of exercise can I do with Shin Splints

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