6 Stretches For Shin Splint Prevention And Recovery
Shin splints, also known as medial stress of the shinbone (on the inside front of the leg), are a painful condition that occurs where the muscles attach to the shinbone. You can feel a sharp pain between the ankle and the knee.
This type of injury occurs most often in athletes, dancers and military recruits who engage in high impact activities. This type of injury is often caused by excessive muscle use during intense exercise.
It is not known what causes shin splints. The leading theory is that the condition occurs when the calf muscle pulls the periosteum by bending or loading the shinbone continuously.
There is no cure for shinsplints. To alleviate pain, it is recommended that you rest enough and reduce the intensity of the activities. You can also help your muscles heal if you move your body correctly when doing physical activities. These correct exercises will benefit your shins and prevent future shinsplints. This article will highlight the different types of exercises that you can perform to manage and prevent split shins.
- Gastrocnemius Calf Stretch
You can support yourself by placing your hands on a wall, or the back of a seat. Then, place one foot in front of you. This foot should be flat, pointed straight and positioned behind you. Bend your front knee so that you feel the stretch on your back leg’s calf.
You will need to support yourself by placing your hands on a chair or a wall. You then place a foot behind you that is flat and pointing forward.
You must also bend your knees a little. Bend your back leg while keeping your heel on the ground. If it is difficult to keep the heel down, you will have to shorten your step. You will then hold the stretch in place for 30 seconds and repeat the exercise 2 or 3 more times.
- Achilles Tendon Standing Stretch
You can also do this stretch to prevent shinsplints. This exercise can be done anywhere. You should have a good grip on something like a rail, or something that is heavy. This will help you maintain your balance.
You should also stand with your balls of feet on the exercise mat or stairs. Then, slowly remove one heel from the exercise mat or stairs. Do this until you can feel the stretch in the back of the leg or Achilles. This position should be held for 30 seconds, and repeated up to 5 times daily.
- Stretching the Achilles tendon
This type of exercise requires you to sit on the ground and place one leg in front of your body while bending the other knee. You must also place your heel on the floor. You then loop a belt, towel or exercise band around your ball of foot. Slowly pull the band or belt towards your toe.
- Stretching the Tibialis anterior muscles
You can also do this exercise while sitting on your legs to relieve the pain. You should have your toes slightly pointing inwards and your hands on the floor directly in front of you. You can also increase the stretch by leaning forward, raising yourself and resting your feet further while holding this position for between 15-30 seconds.
- Strengthening of the anterior tibialis
To complete this exercise, you’ll need to sit down on the floor or a bench. Then, secure the exercise band to something solid. Then, you flex your foot towards yourself with your toes up. Count to two. Then, while counting to four you return the ankle. This can be done in 20 to three sets of 10-20 repetitions.
Conclusion
This list is by no means exhaustive. You can perform many exercises to relieve your pina.
