If you’re a runner, then you know the importance of stretching properly before and after a run. But what about when you’re not running? Shin splints are a common injury for runners, but they can also be caused by other activities like cycling or hiking. Shin splint stretches are an important part of preventing and recovering from shin splints. In this article, we will discuss the best stretches for shin splints and how to do them correctly.
Proper warm-up and cool-down are important for runners as well as other athletes to maintain good health. Shin splints are a common running injury, but often preventable with proper stretching. This article reviews the two most effective stretches for treating shin splints.
Some Basic Exercises:
In this article, we will review the two best stretches you can do to help alleviate or prevent shin splints. These simple exercises can be especially helpful if you have a history of developing shin splints while training for a marathon or other race.
The first stretch focuses on your calf muscles and should be done after warming up by jogging, biking, etc. Calf muscles tend to tighten when put under stress, which can contribute to shin splints because tightness in your calf muscles can pull on the attached muscles in your lower leg. If you have a tight Achilles tendon or your shin splints are in a more severe stage, this stretch may be uncomfortable to perform. However, it is very effective for most people when done properly.
The second stretch involves your ankle and feet and should be performed after cooling down from exercise. This stretch is the same as you would do to cure plantar fasciitis.
If these stretches are not enough to help relieve shin-splitting pain, then consult with a physical therapist who can recommend an individually tailored treatment plan for you.
Shin Splint Stretches & Physical Therapy:
Physical therapy can be very helpful in treating shin splints. A physical therapist can work with you to understand when and how your injury occurred, which is the first step towards getting better. After understanding when your pain started, a physical therapist can help diagnose what stage your injury is in by observing how much pain you are in while performing various exercises to strengthen muscles around the area of pain. Once diagnosed, a treatment plan can then be developed that focuses on strengthening the muscles that support the area that hurts. The goals of physical therapy are to reduce inflammation, regain flexibility in your leg muscles, increase blood flow to areas of decreased circulation, and restore proper function in the shin muscle groups for running.
A physical therapist may also recommend other treatments to help with the pain. For instance, some therapists use a product called ” The Stick ” to help increase blood flow and relieve tension in your muscles after physical therapy sessions.
Don’t take this article as the final word about preventing or recovering from shin splints! If you are concerned about your injury or it is not getting better over time, please consult with a physician who can review your MRI results, do further testing to determine what stage of recovery you are in, and recommend appropriate treatment options for you.