Stretching for running / shin splints

This is just a blog post for some friends of friends:
(It's easier than trying to post all over facebook)

When I first started running / walking distances I suffered badly from shin splints and worked these stretches into my after run routine and now rarely suffer shin splints – when I do it is usually due to lack of stretching and is now very minor, compared to when I first started it would be that bad that I couldn’t walk after a run.

If the shin splints / muscle pain are really intense you may need to take time off from your exercise routine and follow the ‘RICE’ principal.

REST. ICE. COMPRESSION. ELEVATION.

This can reduce pain, inflammation, muscle spasms, swelling…etc etc.. in short it helps you get back to exercising quicker.

A good article on RICE is here: http://www.topendsports.com/medicine/rice.htm

Make sure when you stretch, that you don’t over extend – you should be able to feel the stretch and then go a little deeper, but it should not ever make you feel pain.
Hold each stretch for 10 – 20 seconds then slowly release.

1. Shin stretch

2. Seated glute stretch

3. Hamstring stretch

4. Groin stretch

5. Anterior compartment shin stretch
6. Half kneeling, half squatting

7. Wall calf stretch

8. Wall ‘gastrocnemius-soleus’ stretch

9. Lunge (hip flexor stretch)

10. Quadricep stretch

11. Downward dog to upward dog


You might wonder why there are stretches for more than just the shins:

A common cause of shin splints is tight hamstrings / calf muscles – as these muscles tighten the shin muscles are pulled tight as well it’s usually a chain reaction, the tighter the rest of the legs the worse the pain feels from the shin splints.
The above stretches work the major muscle groups in the legs (downward / upward dog also stretches the lower back) and help to reduce tightness that can lead to shin splints.

There is also a variant of the ‘Anterior compartment shin stretch’ that can be done in an office chair




Basically you aim to bring the toes back in line with the knee, pointing them downward to the floor.

In the picture above the person stretching should keep their knee / hip in line with the body rather than drawing it out wide.
You should feel this stretch in the lower portion of the shin and up the back of the calf.

I find it works best if you hook your toes behind the legs of the chair, to increase the stretch lean your upper body backwards.

I also include this stretch as well for calf / shin:
http://www.youtube.com/watch?v=E26G1aGbg7s

I do this against a wall / door frame and increase the stretch by pulling my body forward keeping the body straight and heel on the floor.

One other stretch is a heel drop these work in combo with stretch above and should be included.
http://www.youtube.com/watch?v=RmfSJmXLpo4

Just a small note: if the shin splints don’t seem to go away with stretching and rest you may need to see a doctor as it may actually be something like a stress fracture in the shin bone or compartment syndrome. It is more common for shin splints to be muscle related though.