5 Easy Stretches to Prevent Shin Splints

Shin splints are an injury commonly experienced by athletes. Runners, football players, and even dancers all can experience shin splints from time to time. Whether you have shooting pain or tight muscles around your shins, there are ways to prevent shin splints from affecting your activities.

Often called the toe-drag stretch, this important stretch will extend from the top of your foot up into your shin, releasing tension and preventing tightening. To stretch the tibialis anterior muscle in your shin, begin by standing up straight and bending both knees slightly. One foot should remain on the ground while the other foot curls. The curled foot’s toes should press against the floor. Hold for 15 to 30 seconds before switching to the other foot.

For a kneeling stretch, kneel on a mat with your buttocks directly over your heels. The tops of your feet should be flat on the floor. Hold this stretch for 15 to 30 seconds, but beware of any pain. While this should stretch your shins, it shouldn’t place any strain on your knees.

If you’re stuck in a chair all day, there is still an easy way to keep your shins stretched. While seated, drop one of your knees towards the ground and gently curl the toes towards the ground. Pull yourself forward while the toes are still curled towards the ground. Hold for 15 to 30 seconds and then repeat on each side.

For an easy shin stretch and quick exercise, walk on your heels for a few minutes before exercising. You can then switch it up by walking on your toes. After doing both of these stretches, your shins and calves should feel stretched, flexible, and ready to move.

Learn more about Medial Tibial Stress Syndrome, commonly known as Shin Splints, in our informative video.

Whether you’re looking for an orthopedic doctor to help you with a sports-related injury or you’re in need of pain management care, the physicians at OrthoAtlanta are dedicated to helping you live a better, pain-free life. We have an expert team with more than 35 orthopedic surgeons, physiatrists, and physicians on staff. Our mission is to provide quality care and comfort for each of our patients. Each of our fourteen offices is well equipped with leading-edge technology to ensure that you’re examined, diagnosed, and treated properly. With our help, healing is possible. Schedule an appointment by visiting www.orthoatlanta.com.