Our guide to stretches that relieve shin splint pain
Shin splints, known medically as medial tibial stress syndrome (MTSS), can be a painful condition that affects athletes, runners, dancers, and even individuals who spend long hours on their feet. The discomfort associated with shin splints can range from mild to debilitating, impacting your ability to engage in physical activities and daily routines. Fortunately, incorporating targeted stretches into your routine can help alleviate shin splint pain and prevent further injury. Today, our physiotherapists explore some effective stretches to help you find relief from shin splints. For more information, contact our physio team across our sports medicine clinics in central London here.
Calf Stretch:
Tight calf muscles can contribute to the development of shin splints by placing increased stress on the shin bones. Performing calf stretches regularly can help loosen tight muscles and reduce strain on the shins.
Stand facing a wall with your hands placed flat against it at shoulder height.
Take a step back with one foot and keep it straight, with your heel firmly planted on the ground.
Bend your front knee slightly and lean your body towards the wall until you feel a stretch in your calf.
Hold the stretch for 20-30 seconds and then switch legs.
Repeat the stretch 2-3 times on each leg.
Toe Flexor Stretch:
The muscles responsible for flexing the toes can become tight and contribute to shin splint discomfort. This stretch targets those muscles, helping to improve flexibility and reduce strain on the shins.
Sit on the floor with your legs extended in front of you.
Loop a towel or resistance band around the toes of one foot.
Gently pull the towel or band towards you, flexing your toes back towards your shin until you feel a stretch along the bottom of your foot and into your shin.
Hold the stretch for 20-30 seconds, then release.
Repeat on the other foot and perform 2-3 sets on each side.
Ankle Dorsiflexion Stretch:
Limited ankle dorsiflexion, or the ability to bring your toes towards your shin, can contribute to shin splints by altering your running or walking gait. Improving ankle flexibility through this stretch can help alleviate strain on the shins.
Stand facing a wall with your hands against it for support.
Place one foot a few inches away from the wall and keep the other foot back, with both heels on the ground.
Lean forward, keeping your back heel down and bending your front knee until you feel a stretch in the back of your calf and ankle.
Hold the stretch for 20-30 seconds, then switch legs.
Repeat the stretch 2-3 times on each leg.
Soleus Stretch:
The soleus muscle lies beneath the larger calf muscle (gastrocnemius) and also plays a role in shin splint development. Stretching the soleus can help alleviate tension in the lower leg.
Sit on the floor with your legs extended in front of you.
Bend one knee and place the sole of that foot against the inner thigh of the opposite leg.
Lean forward, reaching towards your toes while keeping your back straight.
Hold the stretch for 20-30 seconds, then switch legs.
Repeat 2-3 times on each leg.
Incorporating these stretches into your daily routine can play a crucial role in managing shin splint pain and preventing future injuries. However, it is essential to perform them correctly and consistently to experience the full benefits. If you're experiencing persistent or severe shin splint pain, it's advisable to consult us for a comprehensive assessment and personalised treatment plan. Remember, listening to your body and giving it the care it needs is key to staying active and healthy for the long haul.
Head to our booking page to schedule a consultation with us.
If you would like to find out more about how physiotherapy can help you, get in touch with us at info@techniquehealth.org / call 0333 358 3534.
