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stretching exercises

Prevention of shin splints: stretching exercises

A programme of regular stretching exercises can help to promote greater flexibility in the muscle groups connected to the shin (tibia). Improving the flexibility can lower the stresses placed upon the bone and so reduce the risk of developing shin splints.

Many stretching exercises form part of a sports warm-up routine but others should become part of a daily maintenance routine, irrespective of whether any training will follow:

1.   Anterior tibial muscles

These are the muscles on the front and outer part of the lower leg.

  • Kneel down on the floor then sit back gently onto your heels, keeping the top of your feet flat on the floor
  • A pulling sensation will be felt down the front of your shins; hold for a count of ten
  • Relax by returning to a kneeling position then repeat the exercise several more times until little or no pulling is felt
  • This should be practised daily, ideally two or three times, but should be avoided if it causes knee pain and an alternative used

2.   Anterior tibial muscles (alternative)

  • From a standing position, cross one leg over in front of the other and position the foot with the top of the toes resting on the floor (toenails to the floor)
  • Bend the knee of the standing leg to create a feeling of stretch down the front of the other, crossed over, leg (as if pushing the front of the ankle towards the floor)
  • Hold for thirty seconds - it may be advisable to lean against something to aid balance while holding the stretch position
  • Repeat the exercise three times before changing legs to begin the exercise again

3.   Posterior tibial muscles

These are the muscles at the back of the lower leg, particularly those that lie under the bulkier calf muscles.

  • Stand with your feet placed hip width apart
  • Take a small step back with one foot, allowing the knee of the front leg to bend slightly
  • Turn the toes of the back foot inwards towards the other foot
  • Keeping the back knee straight and both feet flat on the floor, lean forwards slightly (bending the front knee) to feel a stretch on the inside of the back leg below the knee
  • Hold for a count of ten before returning to the start position
  • Repeat several times until little or no stretch can be felt then change legs to begin the stretch again
  • This should be practised daily, ideally two or three times

4.   Gastrocnemius and soleus (calf) stretch

  • Stand facing a wall with your feet placed hip width apart
  • Place the palms of your hands on the wall at shoulder height and width
  • Take a step back with one foot, allowing the knee of the front leg to bend
  • Keeping the knee of the back leg straight and both feet flat on the floor, lean in towards the wall by bending your elbows
  • Continue to lean forwards until a stretch can be felt in the calf of the back leg; gastrocnemius stretch
  • Hold the stretch for thirty seconds
  • Bring the back foot forwards half a step then bend both knees to feel another stretch in the back leg slightly lower in the calf than before; soleus stretch
  • Hold for another thirty seconds
  • Repeat both stretches three times before changing legs to begin the exercise again
  • This should be a twice daily stretch as well as an important part of both a warm-up and cool-down routine before and after exercising