Top 11 Shin Splint Stretches For Shin Splint Prevention
Shin splints are agonising, frustrating and can really ruin your sports or exercise sessions.
The goods news is that you can treat and prevent them through a number of common sense measures including shin splint stretches and exercises.
If you already have them then first you need to treat them.
For immediate remedial treatment I recommend the R.
I.
C.
E.
R regime (Rest, Ice, Compression, Elevation, Referral) which comes before you can start stretching.
Shin splint emergency treatment is not the subject of this article though, see my other article on immediate Shin Splints Treatment for more information on RICER.
This article is focused on shin splint stretches and exercises you can use post immediate treatment and for long term shin splint prevention (and to help you build lower leg muscles like flexible steel cable so that you can train like crazy with no worries) Shin splint stretches Common sense as well as research proves that muscles are more elastic after they have been warmed up so shin splint stretching should take place as part of a good warm-up as well as at the end of the workout.
You may also want to set aside some time for a specific splint stretch session 2-3 times a week if you feel the need.
OK so here goes, the top 11 shin splint stretches are: 1) In a kneeling position, point your toes out behind and gently sit back on your heels pressing the tops of the feet towards the ground.
2) Standing arm length from a wall, put your hands on the wall while keeping your feet and knees straight, then lean forward as far as possible.
3) Standing with your feet flat, bend your knees forward as far as possible keeping your heels on the floor.
4) Put feet flat on the ground and have a partner hold them down.
Partner applies resistance to your toes and you lift them up against the pressure.
5) Sitting with your left ankle on right knee, apply pressure to inside of your foot (near big toe) with hand, then and turn your foot up and in, using the leg muscles.
6) In the same position as above, put pressure to the outside of the foot (near little toe) with your hand, and turn foot down and out using the leg muscles.
7) In the same position as above, put pressure to the top of foot (near toes) with your hand, and lift the foot using leg muscles.
Repeat these with the right ankle on the left knee.
8) Sit on a table or chair attach a weight (a bucket filled with stones or sand works well) around the foot.
Without bending your knee move your foot up and down from the ankle - Start light and work up.
9) Attach one end of a stretching exercise elastic band to the leg of a table or sofa and loop it around the end of the foot.
Move your foot up and down and side to side against the bands resistance.
Try to draw the letters of the alphabet in the air with your big toe.
10) Stand erect and raise up and down onto your toes several times.
You can make it harder by doing it while standing on a step and allowing your calves to stretch over the edge of the step.
11) While sitting lower and raise your feet with the heels on the ground as high and quickly as possible for 60 seconds.
This is a great one to do during work days while sitting at your desk.
6 Fantastic Shin Splint Stretching Prevention Strengthening Activities Do these to build the strength in lower legs to flexi-steel levels! In all cases start slowly, short durations, sets or reps and build up.
Go until you get regular muscle work out ache.
If you get any hint of shin splint type stress pain stop immediately.
1) Walk down (then back up) steep hills 2) Walk on your toes.
3) Walk on your heels.
4) Walk with your feet turned inward and outward.
5) With your socks off, gather up a towel that is flat on the floor, using only your toes.
6) Pick up marbles using your toes.
The goods news is that you can treat and prevent them through a number of common sense measures including shin splint stretches and exercises.
If you already have them then first you need to treat them.
For immediate remedial treatment I recommend the R.
I.
C.
E.
R regime (Rest, Ice, Compression, Elevation, Referral) which comes before you can start stretching.
Shin splint emergency treatment is not the subject of this article though, see my other article on immediate Shin Splints Treatment for more information on RICER.
This article is focused on shin splint stretches and exercises you can use post immediate treatment and for long term shin splint prevention (and to help you build lower leg muscles like flexible steel cable so that you can train like crazy with no worries) Shin splint stretches Common sense as well as research proves that muscles are more elastic after they have been warmed up so shin splint stretching should take place as part of a good warm-up as well as at the end of the workout.
You may also want to set aside some time for a specific splint stretch session 2-3 times a week if you feel the need.
OK so here goes, the top 11 shin splint stretches are: 1) In a kneeling position, point your toes out behind and gently sit back on your heels pressing the tops of the feet towards the ground.
2) Standing arm length from a wall, put your hands on the wall while keeping your feet and knees straight, then lean forward as far as possible.
3) Standing with your feet flat, bend your knees forward as far as possible keeping your heels on the floor.
4) Put feet flat on the ground and have a partner hold them down.
Partner applies resistance to your toes and you lift them up against the pressure.
5) Sitting with your left ankle on right knee, apply pressure to inside of your foot (near big toe) with hand, then and turn your foot up and in, using the leg muscles.
6) In the same position as above, put pressure to the outside of the foot (near little toe) with your hand, and turn foot down and out using the leg muscles.
7) In the same position as above, put pressure to the top of foot (near toes) with your hand, and lift the foot using leg muscles.
Repeat these with the right ankle on the left knee.
8) Sit on a table or chair attach a weight (a bucket filled with stones or sand works well) around the foot.
Without bending your knee move your foot up and down from the ankle - Start light and work up.
9) Attach one end of a stretching exercise elastic band to the leg of a table or sofa and loop it around the end of the foot.
Move your foot up and down and side to side against the bands resistance.
Try to draw the letters of the alphabet in the air with your big toe.
10) Stand erect and raise up and down onto your toes several times.
You can make it harder by doing it while standing on a step and allowing your calves to stretch over the edge of the step.
11) While sitting lower and raise your feet with the heels on the ground as high and quickly as possible for 60 seconds.
This is a great one to do during work days while sitting at your desk.
6 Fantastic Shin Splint Stretching Prevention Strengthening Activities Do these to build the strength in lower legs to flexi-steel levels! In all cases start slowly, short durations, sets or reps and build up.
Go until you get regular muscle work out ache.
If you get any hint of shin splint type stress pain stop immediately.
1) Walk down (then back up) steep hills 2) Walk on your toes.
3) Walk on your heels.
4) Walk with your feet turned inward and outward.
5) With your socks off, gather up a towel that is flat on the floor, using only your toes.
6) Pick up marbles using your toes.
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