Shin splints pop up at the most inconvenient times and make your calf muscles and back knees ache. One minute you’re running or speed walking just fine, and the next, you’ve got knee pain, and your shins begin to hurt. Even worse, there’s still leg pain once you’ve finished your exercise. The only way to get rid of them is to wait until your shin bones and the attached muscles fully recover.
But what if you want your shins to heal faster? Check out these useful stretches, courtesy of MyFitFoods, to help kick those shin splints to the curb as quickly as possible.
What Are Shin Splints?
The official name for shin splints among physical therapists is medial tibial stress syndrome, but that’s a bit of a mouthful.
Shin splints are a type of overuse injury; that occurs when you overuse your muscles or take on too much through physical activity. For example, you could develop shin splints by speed walking three miles on your first day after taking a few months off from exercise.
Why are they called shin splints? The condition occurs when microtears in the muscles pop up in the area where the tibia and tibialis anterior muscle (one of your lower leg bones and muscles) meets the front muscles that line your shin. These small tears cause aches and pains in the lower legs, front knee, and ankle. Shin splint pain can range from a dull ache to a sharp pain.
Other telltale symptoms of shin splints include a tight feeling in the front part of your lower legs and a little tension when you continue moving. In addition, if you run your fingers along the front of your legs, right on top of the tibia, you’ll feel any tears close to the surface (they feel like bumps), and you’ll have a bit of pain while doing so as well.
It is critical to take care of any shin splints that may develop as they can become stress fractures if left untreated.
How To Avoid Shin Splints
Thankfully, shin splints can be avoided as long as you know how. There are two main ways to prevent them from occurring:
Gradually Increase Your Workouts
You wouldn’t want to run a marathon without properly working out and gradually increasing your distances, right? The same is true with all exercises. If you go from zero (sitting on your couch all day) to 60 (jogging five miles) in a single day, then you’re going to injure yourself. Shin splints are one of the issues that may come about due to this quick change in your exercise habits.
Instead of going full speed ahead with your workouts, gradually increase them. Start by walking a half mile, then move on to further distances as you feel comfortable, and then, once you’ve been doing that for a while, move on to jogging or running. By slowly increasing your exercises, you’ll be less likely to end up with shin splints or other injuries.
Make Sure That Your Other Muscles Are in Good Condition
In some cases, shin splints can be caused by weakness in your other muscles. Look at it this way, when you speed walk or jog, you aren’t just using your leg muscles. You’re also using your core muscles (the ones in your torso) to stay properly upright.
If you have core muscle weakness, then your stride will be off, and your leg muscles will overcompensate to make up for it. As a result, you’re more prone to injuries, like shin splints.
You can avoid this by ensuring that all of your muscles get a regular workout. Do sit-ups, crunches, and other exercises like lifting weights to build up your core strength. In addition, make sure to fully stretch before your workouts. This will warm up your muscles, so they are much less likely to tear or stretch in ways they shouldn’t. The combination of these two things can help you avoid shin splints altogether.
Other Ways To Avoid Shin Splints
On top of intensifying your workouts too quickly and forcing your body to overcompensate for muscle weakness, there are a few other reasons why you could end up with shin splints. For example, ill-fitting shoes can alter your gait, leaving you with painful shin splints because your muscles aren’t moving properly.
Another reason involves your diet. If you eat unhealthy meals, such as dinners that are full of unhealthy foods, you aren’t properly fueling your body. If you plan to work out, focus on incorporating more whole, healthy foods in every meal that you eat.
In addition, people with flat feet are often more prone to shin splints. Using orthotic insoles in your shoes can help to support your body weight more evenly and avoid too much strain on your shins.
If you get shin splints frequently, it might be time to talk to a healthcare professional for some medical advice about whether you should pursue treatment with physical therapy.
Stretches To Help You Recover From Shin Splints
Of course, knowing how to avoid shin splints is only half the battle. What do you do when you already have them and want the pain to disappear? These stretches can help. Not only will they strengthen your leg muscles, but they’ll also help speed up the healing process.
1. Wall Supported Calf Stretch
Start by reaching your hands in front of you and placing them flat on a wall. Make sure that your feet are placed flat on the ground and that your toes are pointed straight ahead towards the wall. Move one leg back, keeping your foot straight and flat on the floor. Your back needs to remain straight as well.
Bend your other leg at the knee until you feel a stretch in your back leg. Hold this position for 15 seconds, and then switch and stretch out the other leg, switching their positions. Repeat as needed.
2. Achilles Tendon Stretch
You’ll need a little support for this stretch, which also happens to engage your glutes. Start by standing with the back of your foot hanging over the edge of a step or a step stool. Lean over, keeping your back straight, and grasp the stair rails with both hands to keep yourself steady.
Slowly allow the back of one foot to hang over the edge of the step until you feel the stretch along the back of your leg. Hold the position and count to 30. Repeat with the other leg. Feel free to repeat this stretch as needed.
3. Calf Raises
Calf raises are the opposite of the stretch described above. They can help treat shin splints, as well as tight calf muscles — and tight muscles in general.
For this one, stand with the balls of your feet on the edge of a step or a step stool. Instead of pressing downward, as you did in the last exercise to stretch your Achilles tendon, you’re going to push your heels upwards. You can do both feet at once.
Make sure that your back is straight and that you have the support of your hands on the walls or railings. Be careful not to lean back.
Hold the stretched position for up to 30 seconds and rest for five seconds before repeating.
4. Seated Stretch
For this stretch, you’ll need a long towel or a large rubber exercise band. Sit on the floor with your legs straight in front of you.
Hold one side of the towel or band in each hand, with the center of it looped over the soles of your feet. Keep your back straight, and then pull backward on the band or towel so that your toes point towards your body. Hold them in place for 15 seconds and repeat as needed.
5. Bent Knee Calf Stretch
This stretch is designed to work the upper muscles in your lower legs, right below your knees. Stand by the back of a chair, using it for support with your hands. Keep your back straight, and bend both of your knees. Your feet must be flat on the floor with your toes pointed straight ahead.
Move one of your legs backward, ensuring you can keep your foot flat on the floor. Bend deeper at the knee until you feel a stretch at the back of your leg, right below your knee. Hold for 20 seconds, and then repeat the motion with the other leg.
Dealing With Shin Splints
Shin splints can be painful. Thankfully, they can be avoided by gradually increasing your workouts, ensuring that all of your muscles are strong, and wearing shoes that fit properly. However, if you already have shin splints, these five stretches will help you heal more quickly so you can get back to your exercise routine.
Have any questions about shin splints or stretches? Ask the experts at MyFitFoods.
Sources:
The Best Stretches To Help You Get Rid of Shin Splints | Men’s Health
Seven Stretches for Shin Splints | Healthline
Eight Foot and Ankle Stretches To Improve Movement and Help Prevent Shin Splints | Medical News Today
About Author: Mario Mendias
