The Best Stretches to Help You Get Rid of Shin Splints
Verywell / Amelia Manley
Medically reviewed by Dr. Kathleen Gassner, DPT
Experiencing pain along your shin bone, also known as the tibia bone, is often a sign of having shin splints. This painful condition, referred to as medial tibial stress syndrome (MTSS), can arise from a variety of factors, including issues with muscles, tendons, fascia, and bones, often associated with changes in physical activity.
While the specific cause remains unknown, experts believe that microdamage due to repeated stress on the shinbone and connective tissues is the primary culprit. As a result, runners and other athletes are more likely to experience this condition.
Stretching can be a useful tool for alleviating some of these conditions, says Karen Westervelt, PT, ATC, NBC-HWC, PhD, a physical therapist, certified athletic trainer, and national board-certified orthopedic clinical specialist. "Stretching lengthens short muscles and tendons, which can improve flexibility over time and help prevent injury."
Below, you can learn the benefits of stretching for shin splints. You'll also find tips on prevention and stretching techniques to help relieve and prevent pain.
Causes of Shin Splints
Shin splints can develop when you increase or switch up your physical activity. Some examples include starting a new running program or increasing your mileage.
The most common cause is overuse of the large calf muscles and underuse of the weaker tibialis muscles, says Lauren Peterson, PT, DPT, a physical therapist and clinical director of FYZICAL Therapy & Balance Centers Oklahoma City. Fallen arches, improper foot mechanics, and poor gluteal strength are also contributing factors.
Related: The Best Running Shoes for Shin Splints, Tested and Expert-Approved
Pre-Stretching Considerations
Shin splints more often affect runners or athletes involved in running and jumping sports. Data suggests that shin splints affect about 35% of the athletic population and are the most common running injury in novice and recreational runners.
Primary muscles involved in shin splints are the anterior tibialis, posterior tibialis, gastrocnemius, and soleus, with the pain typically felt along the middle third of the shin bone. Warming up and increasing your training gradually over time is vital for prevention.
"The condition is usually a result of doing too much too soon," says Mehrnaz (Naz) Nodehi, PT, DPT, a physical therapist and board-certified orthopedic clinical specialist practicing with Fyzical in Sarasota. "Most people must stop all their activities to get rid of shin splints, but there are quicker, more effective ways of treating them than to stop exercising completely."
Dr. Westervelt recommends dynamic stretches, which involve moving while stretching before you run or participate in an activity that can cause shin splints. "This increases circulation, promotes neuromuscular facilitation, prepares the tissues for exercise, and can reduce the risk of injury."
Doing static stretching after your run helps by lengthening the muscles and connective tissues, she says. "Static stretches should be held for approximately 30 seconds and repeated at least three times for each muscle."
Warm Up Movements
Walk on your toes
Perform walking lunges
Do heel walks
Walk with heels to buttocks
Perform a walking hamstring stretch
Related: Warm-Ups, Cool-Downs, and Stretching for Running
Stretching Techniques for Shin Splints
Throughout all exercises and stretches, it's important to slowly and intentionally breathe in through the nose and out through the mouth, says Dr. Peterson. "Stretches and exercises are not beneficial when you don't get proper oxygenation."
You also may want to start with lower-body foam rolling to make the most of these stretches, says Dr. Nodehi. Here are some other stretching techniques to try.
Piriformis Stretch
The piriformis stretch is an external rotator of the hip joint that, if tight, will tension the leg into an external rotation, which places stress on the anterior tibialis (one of the key muscles involved in shin splints), according to Dr. Nodehi. "Putting the anterior tibialis in an already shortened position before you perform your activity is one of the leading causes of shin splints."
Here's how to do the piriformis stretch.
Lie down on your back and bend your knees, keeping your feet flat on the ground.
Place your right ankle over your left knee to form a figure four with the sole of your foot facing left.
Hold your hamstring with both hands by bringing one arm around the outside of your bent knee and the other through the middle of your figure four.
Pull the bent leg gently toward your chest with your hands while ensuring your right knee doesn't move inward.
Hold the stretch for 20 to 30 seconds and repeat the same on the other side.
Hip Hikes
Hip hikes help build glute strength and target glute imbalance, which can contribute to shin splints, says Dr. Nodehi. Here's how to implement the hip hike.
Stand on a step or an elevated surface.
Let one leg hang off the edge and let it drop toward the floor.
Hike the hip up toward the ceiling as though you are performing a side crunch where your hip bone moves up toward the rib cage.
Repeat 20 times on each side.
Single-Leg Soleus Bridge
According to Dr. Nodehi, the single-leg soleus bridge is a great exercise for not only the soleus but also the hamstrings and glutes. These muscles are often weak in people who suffer from shin splints. Here's how to do the single-leg soleus bridge.
Lay on your back with the balls of your feet on a step or riser.
Lift one leg off and straighten it towards the sky.
Lift your hips into a straight line with your torso.
Press your planted foot against the step, straightening your ankles.
Lower your hips and heels.
Repeat 20 times on each side.
Foot Strengthening on Balance Beam
Foot intrinsic strengthening on a balance beam helps with foot activation, which Dr. Nodehi believes is the most crucial part of treating shin splints. "The foot muscles have to be strong to support the weight of the body, and this is a fun and challenging way to strengthen the muscles of your foot."
Here's how to do foot strengthening on a balance beam.
Stand on a beam, a set of sturdy yoga blocks, or a plank.
Balance with one foot in front of the other for 30 seconds.
Switch feet and repeat.
Runner's Stretch
This stretch can help lengthen and add flexibility to prevent tightness that leads to shin splints. Here's how to do the runner's stretch.
Place your right foot behind your left with a straight knee and the left leg in a slight lunge, keeping the back right heel down and knee straight.
Bend the front left knee until you feel a gentle to moderate stretch on the back side of the right leg.
Hold for up to two minutes.
Repeat on the other side.
Soleus Stretch
Stretching the calf muscle can relieve the tightness that leads to shin splints. Here's how to do a soleus stretch.
Place your right foot behind your left and bend both knees in a slight lunge, keeping both heels on the ground.
Make sure you feel a deep stretch on the back of the leg below the knee.
Hold for a gentle to moderate stretch for up to two minutes.
Repeat on the other side.
Penguin Walks
This fun movement helps to strengthen the front part of your lower leg, which is crucial for preventing and treating shin splints, according to Dr. Peterson. Here's how to do a penguin walk.
Lift your toes and walk around with as much of the front of your foot off the ground.
Walk on your heels for up to two minutes at a time.
Foot Scoops
Falling arches are a huge component in shin splints, according to Dr. Peterson. But, foot scoops help develop and strengthen your foot muscles that help lift your arch.
"This stretch helps to develop those intrinsic muscles in your foot and your arch," she says. Try them seated first and work it up to standing once your foot can scoop without lifting your toes. Here are the guidelines.
Practice keeping all of your toes and your heels on the ground.
Lift your foot arches as high as you can and hold for about three seconds. It should look like you are trying to make an ice cream scoop shape out of your foot's arch.
Repeat 20 times.
Piano Toes
Piano toe is a movement that also helps strengthen arches, says Dr. Peterson. "The more you practice, the better your dexterity will become with your toes, and this will also help to develop the smaller muscles in your feet."
Practice trying to lift one toe at a time off of the floor, then place them down one at a time.
Use your hands to help facilitate. It does not matter whether the big toe or the small toe is first.
Keep in mind, that if the smaller toes seem impossible at first, this is normal. It could take several months of practice to get this one down.
Try this five times.
Toe Towel Scrunches
The stronger your foot muscles are, the better they should hold up for running, ballet, tennis, or whatever activity is causing you to overuse the back of your lower leg. Here's how to incorporate toe towel scrunches into your routine.
Place a hand towel flat on the floor, and with one foot at a time, scrunch the towel up with your toes.
Try to get the towel underneath your foot.
Use your toes to spread it out again.
Try to repeat this five times with each foot.
Toe Marble Pickups
This exercise builds on towel scrunches and piano toe movements to continue strengthening your feet and arches. Here's what you should do.
Pick up objects like marbles, pennies, or rocks with your toes and place them in a small container using one foot at a time,
Repeat three times with each foot.
Additional Tips for Shin Splint Relief
There are three phases of treating shin splints, according to Dr. Nodehi. These include reducing pain and inflammation, restoring mobility, and strengthening. Here is what you need to know about each phase.
Phase 1: Reduce pain and inflammation. Even though you should stop the activity that worsens the pain, continued movement is still important. Change the activity—if you are a runner, try swimming instead. During this inflammatory stage, ice, massage, and stretching are helpful.
Phase 2: Restore flexibility and mobility. Using a foam roller can effectively reduce the amount of trigger points within the muscles that are causing the shin splints. When using a foam roller, find a tender point and press and hold for 30 seconds. You can also slightly roll on and off the tender points until the area becomes less and less painful.
Phase 3: Strengthen the calf, hip, and foot muscles. This strengthening phase is critical—the muscles have been stretched and require strength to maintain that elongation.
Prevention Strategies for Shin Splints
Shin splints can be avoided by increasing activity gradually rather than trying to do too much too soon, according to Dr. Nodehi. Research also shows that when your running mechanics and exercise form are correct, it can help prevent pain and overuse leading to shin splints, especially when combined with strength, flexibility, and neuromuscular control exercises. Avoiding repetitive stress and treating any anatomical abnormalities you may have is also essential. A physical therapist can help you come up with a plan for this.
One lesser-known but effective method for preventing shin splints is increasing running cadence or step rate. Adjusting your steps so they are closer together reduces stride length and lessens the impact on your tibia bone, which can lead to overuse and pain.
Replacing some high-impact training days with low-impact forms of activity can also go a long way toward reducing overall stress on your shins. Try swimming, using the elliptical machine, and yoga.
Other preventative measures include shock-absorbing insoles and ensuring you have proper footwear that suits your unique gait and needs. If shin splints are a reoccurring issue, contact a physical therapist who can examine your gait and develop a program for your needs.
Related: The Benefits of Cross-Training for Runners
Read the original article on Verywell Fitness.
