Overcoming Shin Splints: An Extensive Guide to Effective Stretches and Techniques

Shin splints, medically known as medial tibial stress syndrome (MTSS), is a common concern, particularly among athletes and runners. It presents as pain along the shin bone or tibia and can significantly hamper physical activity. Fortunately, with the right approach, you can alleviate shin splints and return to your favorite activities. This extensive guide will cover the most beneficial stretches and techniques to overcome shin splints effectively.

Understanding Shin Splints: The Causes

Shin splints can occur due to various reasons, mostly tied to physical activity. For instance, starting a new running regimen or escalating your running distance can trigger this condition. The primary cause is often the overuse of the large calf muscles and neglect of the weaker tibialis muscles. Other factors contributing to shin splints include fallen arches, improper foot mechanics, and inadequate gluteal strength.

Before You Begin: Pre-stretching Considerations

Shin splints are prevalent among runners and athletes involved in running and jumping sports. It’s estimated that approximately 35% of the athletic population is affected by shin splints, making it the most prevalent injury among novice and recreational runners.

The key muscles involved in shin splints are the anterior tibialis, posterior tibialis, gastrocnemius, and soleus. The pain is typically felt along the middle third of the shin bone. A crucial step in prevention is a thorough warm-up and gradual increase in training intensity.

Remember, “The condition is usually a result of doing too much too soon,” warns Mehrnaz (Naz) Nodehi, PT, DPT, a physical therapist and board-certified orthopedic clinical specialist.

Warm Up Movements

• Walk on your toes
• Perform walking lunges
• Do heel walks
• Walk with heels to buttocks
• Perform a walking hamstring stretch

Stretching Techniques for Shin Splints

While engaging in these exercises and stretches, make sure to breathe slowly and intentionally through the nose and exhale through the mouth. Starting with lower-body foam rolling can aid in maximizing these stretches.

Piriformis Stretch

This stretch is beneficial for the piriformis, an external rotator of the hip joint. If tight, it will tension the leg into an external rotation, leading to stress on the anterior tibialis, a key muscle involved in shin splints.

Here’s how to do the piriformis stretch:

1. Lie down on your back, bend your knees, keeping your feet flat on the ground.
2. Place your right ankle over your left knee, forming a figure four.
3. Hold your hamstring with both hands.
4. Pull the bent leg gently towards your chest.
5. Hold the stretch for 20 to 30 seconds and repeat on the other side.

Hip Hikes

Hip hikes can help build glute strength and target glute imbalance, which can contribute to shin splints.

Here’s how to do hip hikes:

1. Stand on a step or an elevated surface.
2. Let one leg hang off the edge.
3. Hike the hip up, as though you are performing a side crunch.
4. Repeat 20 times on each side.

Single-Leg Soleus Bridge

The single-leg soleus bridge is great for the soleus, hamstrings, and glutes; these muscles are often weak in individuals who suffer from shin splints.

Here’s how to do the single-leg soleus bridge:

1. Lay on your back with the balls of your feet on a step or riser.
2. Lift one leg off and straighten it towards the sky.
3. Lift your hips into a straight line with your torso.
4. Lower your hips and heels.
5. Repeat 20 times on each side.

Foot Strengthening on Balance Beam

Foot strengthening on a balance beam aids with foot activation, which is crucial for treating shin splints.

Here’s how to do foot strengthening on a balance beam:

1. Stand on a beam or a sturdy plank.
2. Balance with one foot in front of the other for 30 seconds.
3. Switch feet and repeat.

Runner’s Stretch

The runner’s stretch helps lengthen and increase flexibility to prevent the tightness that leads to shin splints.

Here’s how to do the runner’s stretch:

1. Place your right foot behind your left with a straight knee.
2. Bend the front left knee until you feel a gentle stretch on the right leg.
3. Hold for up to two minutes.
4. Repeat on the other side.

Soleus Stretch

Stretching the calf muscle can relieve the tightness that leads to shin splints.

Here’s how to do a soleus stretch:

1. Place your right foot behind your left and bend both knees.
2. Feel a deep stretch on the back of the leg below the knee.
3. Hold for a gentle to moderate stretch for up to two minutes.
4. Repeat on the other side.

Penguin Walks

This fun movement helps to strengthen the front part of your lower leg, which is crucial for preventing and treating shin splints.

Here’s how to do a penguin walk:

1. Lift your toes and walk around with as much of the front of your foot off the ground.
2. Walk on your heels for up to two minutes at a time.

Foot Scoops

Foot scoops help to develop and strengthen your foot muscles that help lift your arch.

Here’s how to do foot scoops:

1. Practice keeping all of your toes and your heels on the ground.
2. Lift your foot arches as high as you can and hold for about three seconds.
3. Repeat 20 times.

Piano Toes

Piano toe is a movement that also helps strengthen arches.

Here’s how to do Piano Toes:

1. Try to lift one toe at a time off of the floor, then place them down one at a time.
2. Try this five times.

Toe Towel Scrunches

The stronger your foot muscles are, the better they should hold up for running, ballet, tennis, or whatever activity is causing you to overuse the back of your lower leg.

Here’s how to do toe towel scrunches:

1. Place a hand towel flat on the floor, and scrunch the towel up with your toes.
2. Try to get the towel underneath your foot.
3. Try to repeat this five times with each foot.

Toe Marble Pickups

This exercise builds on towel scrunches and piano toe movements to continue strengthening your feet and arches.

Here’s how to do toe marble pickups:

1. Pick up objects like marbles, pennies, or rocks with your toes and place them in a small container using one foot at a time,
2. Repeat three times with each foot.

Additional Tips for Shin Splint Relief

There are three phases of treating shin splints, according to Dr. Nodehi. These include reducing pain and inflammation, restoring mobility, and strengthening. Here is what you need to know about each phase:

• Phase 1: Reduce pain and inflammation.
• Phase 2: Restore flexibility and mobility.
• Phase 3: Strengthen the calf, hip, and foot muscles.

Prevention Strategies for Shin Splints

Shin splints can be avoided by increasing activity gradually rather than trying to do too much too soon. Research also shows that when your running mechanics and exercise form are correct, it can help prevent pain and overuse leading to shin splints, especially when combined with strength, flexibility, and neuromuscular control exercises.

Other preventative measures include shock-absorbing insoles and ensuring you have proper footwear that suits your unique gait and needs. If shin splints are a reoccurring issue, contact a physical therapist who can examine your gait and develop a program for your needs.

Maintaining a proper balance between high-impact and low-impact forms of activity can also go a long way towards reducing overall stress on your shins. Try activities like swimming, using the elliptical machine, and yoga.