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3 Best Shin Splint Stretches

Minute Read

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6 months ago

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by james

Shin splints which are also known as medial tibial stress syndrome are a common cause of pain in running and impact sports. Symptoms include sharp pain when walking on the front or inner side of the shin bone. Treatment for this condition is normally conservative under the guidance of a Physical Therapist 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.

Shin Splint Stretches

Soleus Stretch

Your soleus muscle is part of your calf muscle group and plays a very important 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

Soleus Stretch for Shin Splints

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

Peroneal Tendonitis Exercises: Standing Calf Stretch

Foam Rolling Calf Muscles

  • Sit on the floor and rest the calf on a foam roller
  • Move the leg over the roller especially on tender areas until they ease

Foam Rolling Calf Muscles for Shin Splints

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.

We recommend that you receive an official diagnosis and guidance from a Physical Therapist before performing any of these exercises.

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