Exercise to Stretch Out Your Shins

Including movements that stretch and strengthen the shins in a martial arts conditioning program improves stability and power during kicks and jumps. The primary muscle of the shins, the tibialis anterior, moves the ankle into dorsiflexion (bend) and the foot into inversion (rolling out). Tightness in the shin can lead to ankle sprains, shin splints and knee injuries. Sitting on the heels, as in the position for zazen meditation, is a simple and effective stretch for the shins.

  1. Preparation for the Stretch

    • Warm the shins in preparation for the sitting stretch by gently moving the feet and ankles in different directions while standing or sitting on the floor or in a chair. For unrestricted movement, perform the warm-up exercises without shoes or socks.

      In a seated position, lay one calf across the other knee. This allows the foot and ankle to remain relaxed. Use the hands to point the toes and foot until there is a gently pull in the shin. Contract the shin by pushing the foot into a flexed position. Rock the foot side to side. Roll it around as if drawing a circle with the toes. In a standing position, lean against a wall with one foot forward and the other back. Raise the heel of the rear foot while shifting the weight toward the ball of the foot. Lower the foot and press heel into floor. Roll the foot by going on “tip-toe.” Without putting weight on the foot, circle the ankle horizontally clockwise and counterclockwise as if stirring a pot. Another gentle warm-up for the shins is to kneel on hands and knees, tuck the toes under and gently sit back toward the heels then forward again. Repeat any of these warm-ups for 5 to 10 repetitions.

    Sitting on the Heels Stretch

    • To gently move into sitting on the heels, begin by kneeling on the floor on hands and knees, with knees directly under the hips. The tops of your feet should be on the floor. Shift the hips back until they sit on the heels. Walk the hands back until weight of the body is fully over the heels. Rest hands on knees. Allow the the spine to move into a neutral position so the head and tailbone are in alignment. Remain in the stretch for at least 30 seconds.

    Adjustments and Variations

    • Adjusting the knees and feet apart or together varies the intensity of the stretch on the shins. Breathe deeply to further relax the muscles. If this stretch creates too much pressure on the ankles, knees or hip joints, elevate the hips by placing a pillow, rolled up blanket or yoga block between the ankles. Meditation benches and cushions are available from meditation supply companies for this purpose. For a more intense stretch, place a folded towel or blanket under the shins and feet.

    Ending the Stretch

    • To come out of the stretch, move into the Child’s Pose yoga posture by bending forward to lay your chest on your knees and your arms on the floor alongside the head or by the sides of the legs. Remain here for a few moments before shifting forward onto hands and knees. Move slowly to allow the circulation to regulate in the legs.