The 7 Best Stretches for Shin Splints: Insights from a Personal Trainer

The 7 Best Stretches for Shin Splints: Insights from a Personal Trainer

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The 7 Best Stretches for Shin Splints: Insights from a Personal Trainer

Shin splints can be the ultimate buzzkill for anyone who enjoys running, jumping, or remaining active. This persistent discomfort along the shins can significantly derail your workout plans and leave you benched.

The silver lining? A few targeted stretches can not only alleviate pain but can also prevent shin splints from interrupting your fitness routine. If you’re eager to relieve tightness, enhance flexibility, or mitigate lower leg pain, we’ve compiled a list of the best stretches for shin splints that will keep your legs feeling great and ready to perform.

First things first: What causes shin splints?

The tibialis anterior—the muscle that runs along the front of your shin—plays a pivotal role in the onset of shin splints, says Jake Harcoff, CSCS, a certified strength and conditioning specialist and founder of AIM Athletic. This muscle acts like a brake that moderates your foot’s impact with the ground, while your calves propel you forward. When this delicate balance is disturbed, shin splints can emerge.

What primarily disrupts this equilibrium? Three main factors: training errors, biomechanical problems, and improper footwear.

1. Training errors

Rapid increases in workout intensity or mileage can overwhelm the tibialis anterior, leading to inflammation and, predictably, shin pain. This is particularly prevalent among runners who neglect to develop their fitness progression gradually or who dive back into training after a hiatus.

2. Biomechanical issues

Pronation—the natural rolling in of your foot during a stride—plays a crucial role in shock absorption. If your pronation is insufficient or erratic, your tibialis anterior and neighboring muscles endure extra stress, elevating their risk of injury, notes Harcoff.

3. Improper footwear

Footwear lacking adequate cushioning or support can exacerbate the impact on your lower legs. When shock absorption is insufficient, stress on your muscles and joints escalates, paving the way for the development of shin splints, Harcoff warns.

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The 7 best stretches for shin splints

Shin splints can indeed be a significant source of discomfort, but the right stretches can alleviate this pain while preventing future occurrences. These exercises not only target the muscles most affected by shin splints but also enhance flexibility, mobility, and strength.

Pro tip: While stretching can alleviate symptoms, prevention is critical. Strengthening the tibialis anterior and quads is essential for avoiding shin pain while maximizing your training potential, Harcoff emphasizes. Combining these stretches with intelligent training progression and supportive footwear creates a robust strategy for managing shin splints.

1. Big toe stretch (each side separately)

This stretch emphasizes the plantar fascia and the muscles beneath your foot, enhancing flexibility and relieving tension that can extend to your shins. Improved mobility of the big toe also facilitates better foot mechanics, heightening your balance and minimizing compensatory movements.

  1. Begin seated on the floor with your knees bent at 90 degrees and your feet flat.
  2. Cross your right ankle over your left knee, gently pulling your right foot down with your left hand to feel the stretch in your big toe.
  3. Hold for 30-60 seconds and switch sides.
  4. Repeat 1-2 times.

2. Hero pose

This kneeling stretch targets your quadriceps, shins, and ankles, alleviating tightness and increasing flexibility. By stretching the fascia and muscles surrounding the shin and ankle, this pose enhances your range of motion and alignment.

  1. Start on all fours, with hands and knees on the floor, elbows and shoulders aligned over wrists, and hips over knees.
  2. Slowly lower back onto your heels, keeping the tops of your feet flat on the ground.
  3. Hold for 30-60 seconds.
  4. Repeat 1-2 times.

3. Ankle flexion with foam roller (each side separately)

This stretch relieves tension in the overworked tibialis anterior. Using a foam roller promotes myofascial release, while controlled ankle movements improve circulation and flexibility, contributing to better mobility in the ankle joint.

  1. Begin on all fours, with hands and knees on the floor, elbows and shoulders aligned over wrists.
  2. Position a foam roller under your right shin.
  3. Flex your right foot, then point your toes. Gently roll the foam roller up and down your shin.
  4. Continue this motion—flex, point, roll—for 60 seconds, then switch sides.
  5. Repeat 1-2 times.

4. Wall hip flexor stretch (each side separately)

This stretch helps release tension and enhance mobility in the lower leg by targeting the tibialis anterior, quadriceps, and hip flexors. Promoting better alignment during movement can help mitigate stress on your shins.

  1. Kneel in front of a wall and place the top of your right foot flat against it.
  2. Lean back slightly, feeling the stretch along your right shin and thigh.
  3. Hold for 30-60 seconds and switch legs.
  4. Repeat 1-2 times.

5. Tibial torque (each side separately)

This exercise promotes coordinated movement between the tibia and ankle, mimicking the biomechanics of walking or running. Improving rotational mobility can smooth your stride, lessen shin stress, and alleviate tension.

  1. Place one foot on a bench, pointing your toes straight.
  2. Rotate your tibia inward by moving your knee towards the midline while stabilizing your foot.
  3. Simultaneously, move your knee forward in a controlled fashion, feeling the stretch through the lower leg.
  4. Perform 2-3 sets of 10 reps per leg.

6. Towel push (each side separately)

The towel push activates your quads, which assists in easing tension in the knee joint, ultimately improving lower leg mechanics for activities like walking and running. It ensures the right muscles are engaged, thereby minimizing strain on the front of the leg.

  1. Sit on the floor with your right leg extended and left leg bent at 90 degrees, foot flat.
  2. Place a towel beneath your right knee.
  3. Press the back of your right kneecap into the towel, holding for 3 seconds.
  4. Perform 2-3 sets of 10 reps per leg.

7. Toe raise

This exercise strengthens the tibialis anterior muscle, enhancing its ability to absorb shock and manage ankle flexion (flexing your foot upwards). A stronger tibialis anterior translates to reduced strain on your shins, thus lowering the chance of developing shin splints.

  1. Stand against a wall with feet flat and hip-width apart.
  2. Keep your heels grounded as you raise your toes towards your shins.
  3. Pause briefly at the peak of the movement before lowering your toes.
  4. Perform 2–3 sets of 15 reps.