Shin splints are agonising, frustrating and can really ruin your sports or exercise sessions. Happily you can make sure that you do not get them by using simple common sense 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.
This article is focused on shin splint stretches 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)
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 shin splint stretches should be a core part of your warm up and down.
You should also make time for a focused shin splint prevention workout a couple of times a week, that's not so hard as many of these exercises can be done in down time.
OK so here goes 11 Top Stretches To Use From Now On:
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. Have your partner put pressure on your toes and lift them 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 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.
6 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 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 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!
Check http://www.squidoo.com/shin-splint-stretches for more shin splint stretches info and to learn more about emergency shin splint treatment and get a totally free 29 page download guide to stretches for sports performance and injury treatment and prevention that is perfect for creating your personal morning stretch sports stretching warm up and warm down program.
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