She Strengthens

Protect Your Shins: 6 Essential Stretches to Prevent Pain

Regular exercise is crucial for our physical and mental well-being, but it can also lead to injuries like shin splints. These painful inflammations occur when the muscles and bones in the lower leg pull and tug, causing stress on the shinbone, muscles, and connective tissues. Fortunately, there are ways to prevent and alleviate shin splint pain.

Understanding Shin Splints

Shin splints typically affect runners, dancers, and athletes who have increased their workout intensity or changed their training routine. The pain can occur during or after physical activity and can be constant for some individuals. While shin splints can be a significant obstacle, there are measures you can take to avoid them and treat the pain if you experience it.

Stretching: The Key to Prevention

Lower-leg stretching is a crucial preventive measure against shin splints. By incorporating the following six stretches into your routine, you can reduce your risk of developing shin splint pain.

1. Soleus Step Stretch

Stand on a step with both feet, bringing the heel of one foot off the edge. Bend your knee slightly and let your heel drop down, feeling the stretch in your calf. Hold for 20 seconds and switch sides.

2. Sitting Band-Assisted Calf Stretch

Sit on the floor with legs out in front of you, looping a strap around one foot just below the toes. Relax your ankle and slowly pull the strap toward you, holding for 20-30 seconds before switching sides.

3. Standing Calf Stretch

Place your hands on a wall or chair, stepping one foot forward. Keep your back leg straight and bend your front leg, ensuring your back heel remains on the floor. Hold for 20-30 seconds before switching sides.

4. Box Calf Raise

Stand on a sturdy box or step stool, letting both heels hang off the edge. Drop your weight, bringing heels toward the floor and toes toward the sky. Raise yourself up on your tippy-toes, then slowly let your weight drop back down, repeating for 10-12 reps.

5. Ankle Circles

Sit on the floor with one or both legs stretched out in front of you, placing a rolled-up towel or small foam roller under your ankle(s). Roll your ankle(s) slowly, clockwise and counterclockwise, for 20-30 seconds on each side.

6. Banded Ankle Flexion

Wrap a flexible resistance band around the top of your foot, anchoring it to a fixed point in front of you. Start with your toes flexed up and heel pointed away from you, then bring your heel toward you and point your toes, repeating 15-20 times before switching feet.

Managing Shin Splint Pain

If you still experience shin splints despite stretching, don’t worry – there are ways to manage the pain. The RICE method (rest, ice, compression, and elevation) is an effective way to alleviate discomfort. Take a break from high-impact exercise, try low-impact activities like swimming, and wear appropriate athletic shoes that fit well.

The Bottom Line

Shin splints can be a significant obstacle, but by incorporating these six essential stretches into your routine, you can reduce your risk of developing shin splint pain. Remember to stretch before and after exercise, and prioritize proper footwear to keep your shins protected and healthy.