subject: 11 Best Shin Splint Stretches And 6 Exercises That Stop Shin Splints In Its Tracks! [print this page] 11 Best Shin Splint Stretches And 6 Exercises That Stop Shin Splints In Its Tracks!
Shin splints are horrible, intense pain that can't be "trained through" that can totally wreck your sports, walking or work-out program. Happily you can make sure that you do not get them by using simple common sense best shin splint stretches and training.
If you already have them then first you need to treat them. For that I recommend the R.I.C.E.R regime (Rest, Ice, Compression, Elevation, Referral) which comes before you can start prevention stretching. Shin splint treatment is not the subject of this article though, see my other article on shin splint cures
Best Shin Splint Stretches In Detail
It is a fact that your muscles are more flexible when they have been warmed up (common sense really) so it is clear that best shin splint stretches should be a core part of your warm up and down.
You may also want to set aside some time for a specific prevention of shin splints session 2-3 times a week if you feel the need.
OK so here goes 11 Top Stretches To Use From Now On:
1) 1) Kneel and point your toes behind and gently sit back on your heels. Pressing the tops of your feet toward 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) Stand with your feet flat in the ground. Bend your knees forward as far as you can while keeping your heels on the floor.
4) Put your feet flat on the ground and get a partner to hold them down. Partner applies resistance to your toes and you lift them up against the pressure.
5) Sit with your left ankle on your right knee. Then apply pressure to inside of your foot (near your big toe) with your hand. Then and turn the foot up and in, using your leg muscles.
6) In the same position as above, put pressure on the outside of your foot (near the little toe) with your hand. Then turn your 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.
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 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.
Set aside some time for regular best shin splint stretches and lower leg strength exercises and that is what you will get. Result = You will create lower leg muscles with the strength of steel combined with the flexibility of limp rope and will able to run or speed march like a maniac with no problems!
