Are you facing a constant pain in the front of your lower leg? If yes, it is referred to as shin splint.
The pain is a result of the inflammation of the muscles, tendons, and bone tissue around the shin. The underlying cause is overuse (high impact and repetitive exercise of your lower legs).
Shin splints are a common problem for runners, gymnasts, dancers, and military recruits.
Symptoms:
- Pain in one or both legs
- Sharp or dull, aching pain in the front of your shin
- Pain when you push on your shins
- Pain that gets worse during and after exercise
- Pain that gets better with rest
- If you have severe shin splints, your legs may hurt even when you are not walking.
Kneeling Shin Stretch
This shin splint stretch can be done with either a yoga block or towel.
- Place one yoga block on the ground, on its flat side, horizontally.
- Kneel on the ground in front of it and place the tops of your feet on the block.
- Sit back with your butt on your heels, then lean back and walk your hands back until your knees lift and you feel a stretch in your shins.
- Hold this stretch for 5 deep breaths.
- Note: The more you lean back and lift your knees, the greater the stretch in your shins. Only lean back to a comfortable stretch you can sit with.
Seated Shin Stretch
- Sit on a chair.
- Lift your right foot and set your right ankle on top of your left knee.
- Wrap your palm around the top of your right foot and gently pull towards you as you feel the stretch across the front of your shin.
- Hold for 3 deep breaths, then switch sides.
Standing Toe Tuck
The block acts as a cushion to make your toes more comfortable, but this can be done with a towel instead.
- Place your left foot, with toes curled, over a block about 1 foot behind you.
- Keep the right leg straight.
- With your hands on your hips, hinge at the hips, sticking your butt back until you feel the stretch in your shin.
- Lean your upper body forward to counter the balance. (Hold on to a wall for support if needed.)
- Press down into the block with the top of your foot to intensify the stretch.
- Hold for 3 deep breaths, then switch sides.
Note: It is key to stick your hips back as far as you can while maintaining pressure on the top of your foot.
Hip Raise and Heel Pull
- Start on your back with feet flat on the ground. Heels should be hip-distance apart and close that you can touch them with your middle finger. Place your elbows by your side.
- Press down through your upper arms as you lift your hips up. Keep your feet firmly planted and begin to draw your feet towards the hip.
- Then release the hip down. Perform 3 sets of 10 hip raises and heel pull.
Calf Raises
- Stand on a flat surface with your toes pointed straight ahead.
- Lift your heels off the floor as high as you can to flex your calf muscle. Hold on to support.
- Pause for moment, then slowly return to the floor. That is one rep.
- Perform 3 sets of 25 reps.
Low lunge Ankle Stretch
- Start in low lunge with right foot forward and left knee down. Keep your right heel flat as you draw right knee forward.
- Continue to draw your knee forward as far as you can to feel a stretch in your lower right calf. Stay on this side for one minute and switch.
Toe Stretch
- Start by standing on your feet together. Crouch down onto your heels. Drop your knees towards the floor as you keep the toes tucked under. Stay with your hands on the floor if the intensity is enough.
- To deepen the stretch, walk your hands up your thighs as you stack your shoulder over your hips.
Forearm Plank
- Come into forearm plank position with your forearms tucked under your shoulder with your feet hip-width apart.
- Keeping your forearms firmly planted on the floor, begin to draw your elbows towards the heels to create full body tension.
- Hold this position for 45 min and repeat 3 times.
NOTE: The one thing to watch is your ankles—if this area is weak, your ankles may roll in or out which can create imbalances and lead to injury at the ankles and knees. If this is the case, do ankle-strengthening exercises before you start bringing calf raises into your workouts. You can even stand close to a wall for balance if necessary.
