Types of Stretches to Prevent Shin Splints

Shin splints are a painful condition in which the tendons in the lower leg are partially pulled away from the tibia, also known as the shin bone. Shin splints affect many athletes because they are caused by exercise-related activities. Specific stretches can help to prevent shin splints. Other methods of prevention include wearing shoes that fit properly, exercising on level ground and soft ground if possible, gradually building stamina and intensity within a workout routine and warming up slowly.

  1. Wall Raise

    • Stand facing away from a wall with your heels about 12 inches from the wall. Lean backward so that your that your buttocks and shoulders are resting against the wall. Flex your toes upward while keeping your heels on the ground. Move your toes and upper foot back toward the ground, but don't allow them to touch the ground. Flex them upward and downward. Repeat slowly for a total of 12 to 15 repetitions. Build up to two or three sets over time as you get more used to the exercise.

    Heels and Toes

    • Walk on the tips of your toes for about 60 feet. As you do so, keep your legs straight and rotate your leg around from your hip as you step forward. Take small steps and stop if you feel pain. After walking on your toes, walk for the same distance on your heels with your toes pointed upward. Again, maintain straightness in your legs and take reasonably small steps. As you build strength, you can perform these two maneuvers with higher, longer, skipping steps.

    Ankle Rotations

    • Move your ankles, one at a time, through their entire range of motion. Perform this stretch while sitting. Begin by flexing your foot upward and hold the position. Then point your toes downward and hold that position. Rotate your foot toward the left and then the right, holding each position for at least five to 10 seconds. Continue this pattern for five minutes with each ankle.