Stretches For Shin Splints

stretches-for-shin-splints-300x336The actual cause of shin splints might arise from muscle tightness’s – which in turn cause improper running bio mechanics and loss of blood flow. Stretches for shin splints can aid in correcting the problem. Inadequate recovery from training may also be part of the cause of shin splints, but it can be boosted by use of proper stretching and massage techniques.

Stretches for shin splints and self massage can be helpful tools to aid both of these aspects of training. Reducing the tension and improving the blood flow in your body can have various beneficial health and recovery boosting effects.

Here are some of the basic stretches to reduce the tension on your shin and calf muscles, as well as few of the main muscle groups to avoid biomechanical dysfunctions when running.

The provided information is not meant to replace advice from a certified health care professional.

Lower leg and hip stretches for shin splints

Tibialis anterior stretch

sitting-shin-stretchSitting shin stretch

Kneel on the ground and sit back on your heels. Stretch the front of your shins. Hold for 15 seconds.

sitting-shin-stretch-2Tibial stretches for shin splints

For a stronger stretch, grab your feet with both hands and try to lift them up. Be careful not to feel pain on the knees.

calf-stretchCalf stretch

Keep your knee straight and place your toes to the edge of a platform. Feel the stretch in the calf and the bottom of the foot. Hold for 15 seconds.but_facebook

achilles-stretchAchilles stretch

Follow the same steps and bend your knee to target the stretch to achilles and lower calf. Hold for 15 seconds.

lunge-stretchLunge stretch (hip-flexors)

Start by standing straight, bend your knee forward and step straight back to the ball of your foot. Keep your hips even and hold the stretch for 20 seconds.

knee-to-chestKnee to chest stretch

Begin by laying flat on your back. Grab the right knee with both hands and pull toward the chest as far in as possible. Hold for 15 seconds.bookOnline

Foam roll stretches and massage

calf-foam-rollCalf foam roll

Put your weight on both of your hands and the free leg. Move your calf back and forward on the foam roller.

foam-roller-shin-stretchShin foam roll

Target the front of your shins, slowly add more weight. Roll back and forth on your own comfort level.

hamstring-foam-rollHamstring foam roll

Place the weight of the foam roller on your hamstring and roll back and forth. Cross your feet for added weight.

quad-foam-rollQuad foam roll

Keep your body straight and move back and forth to massage your quads. You can adjust your body weight to target one leg at a time if needed.
glute-foam-rollGlute foam roll

Cross your legs by placing your foot over the knee. Make a short rolling motion to target the glute muscle and stretch it at the same time. Do one glute at a time.

it-band-foam-rollIt band foam roll

Move to a side plank position and roll your it bands. It is a great exercise to loosen them up, but can be painful at some cases. Stay at your comfort level.bookOnline

Self massage for shin splints

Tibialis Anterior massage

tibilalist-anterior-massage-2Tibilalist anterior massage 2

Grab the tibilias anterior muscle with your fingers, apply pressure and dorsiflex your foot.

tibilalist-anterior-massage-1Tibilalist anterior massage
Hold the pressure on your muscle and plantar-flex your ankle straight. Move slowly and repeat the motion.
Tibialis Posterior massage

tibilalist-anterior-massage-1tibilalis posterior massage

Start with your finger plantar flexed. Apply pressure behind your tibialis posterior.

tibilalis-posterior-massage-2tibilalis posterior massage 2
Hold the pressure and slowly dorsiflex your ankle. Repeat the motion and adjust the position of your fingers slowly around the tibialis.
calf-massage-1Calf massage

Use your thumbs to apply pressure to the calf muscle towards the knee. Have your foot plantar-flexed.but_facebook

calf-massage-2Calf massage 2
Keep the pressure and dorsiflex your foot. Switch the position of pressure, find tightness’s and repeat the process.
plantar-fascia-2Plantar Fascia massage

Find the tender and tight spots on your foot. Apply pressure either with one or two thumbs. Move your toes up and down and keep the pressure on the muscles. Use a slow motion moving your toes.

foot-foam-rollFoot roll

Use a baseball or softball to roll the inside of your foot. Look for tightness’s and use a slow rolling motion to get rid of the tensions.

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