Stretching exercises to prevent shin splints

Shin Splints are a problem that causes a lot of pain in your lower leg. The medical terms used for this problem is Medial Tribal Stress Syndrome. The lower leg is made up of many muscles and tendons and two important bones called Fibula which is situated on the outside and Tibia which is on the inner side of the lower leg. Shin splits usually occur in sports that require excessive running and weight bearing. Sometimes, more than the running or weight pressure it is balancing, stopping and sudden change of directions that causes this problem. Some other factors that contribute to this problem are; running on hard surfaces or uneven ground, using bad or poorly fitted shoes and exercising after a long gap.

It is important to do a proper warm up to avoid shin splints. This is because when the muscles and tendons are flexible they can perform without any overstretch and stress. It also enhances the blood flow in the lower leg and gives sufficient amount of oxygen to the muscles. Stretching for shin splints avoidance would include:

  • The calf stretch, where you have to step up on a stair or any other raised surface then place your feet in a way that your heels hang of the edge. Now bring the heels down below the step level with the help of your body weight. Hold on to this position for 20 seconds and come up. Repeat this about 3 to 4 times every day.
  • While sitting on a chair and move both legs behind the chair as much as you can. The toes should be pointed touching the floor. You will feel the stretch in the front of the shin bone this targets the muscles which are in touch with the shin splints.
  • Stand near a wall with your feet together placing your palms on the wall. Once in this position move your legs 6 to 12 inches away from the wall. Leaning towards the wall with this movement do not let your heels get off the ground and keep your knees straight. This stretches the upper parts of your calves. Do this for 30 seconds.
  • Balance yourself by holding on to handrail. Place one foot behind the other with the toe rested on the ground. Move the stretched leg forward and then change legs and repeat it. You will feel a strong pull on your lower leg muscles.

answered by G R

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