Shin splints are medically known as medial tibial stress, and they refer to the pain you feel where muscles are attached to the shinbone —along the inner front of the lower leg. It is a kind of pain that you can intensely feel between the knee and the ankle.
This type of injury is common among athletes, dancers, military recruits, and those who typically engage in high-impact activities. The excessive use of the muscles during intense exercises is usually the cause of this type of injury.
The cause of shin splints is generally unknown. However, leading propositions state that the condition is caused when the calf muscles pull the periosteum through continuous bending or loading across the shin bone.
What’s more, there’s no known cure for shin splints. However, ensuring that you get adequate rest and reducing the intensity of your activities are highly recommended to alleviate the pain. Further, you can help these muscles heal by moving your body correctly during physical activities, and these correct exercises will aid your shin and prevent future shin splints. Therefore, this article highlights the types of exercises you can do to prevent and manage split shins.
- Gastrocnemius Calf Stretch
For this type of stretch, you need your hands against a wall or on the back of a chair for added support. Next, you put one foot behind you, and this foot must be flat and pointed straight. With your back leg straight and your back heel down, bend the front knee until you can feel the stretch in the calf of your back leg.
- Soleus Calf Stretch
For this exercise, you will need to stand with your hands against a wall or on the back of the chair for support. Next, you place one foot behind you, which must be flat and pointed ahead.
Further, you must bend your knees slightly. With your back heel down, bend your back knee. You will need to shorten your stride if it’s too hard to hold the heel down. Finally, you will hold the stretch for at least 30 seconds, and the routine should be repeated 2 or 3 times.
- Achilles Tendon Standing Stretch
This is another type of stretch you can do to prevent shin splints. You can do this exercise anywhere. However, you need to ensure that you have a firm grip on things like a rail or something heavy, and this matters because it will help you keep your balance during the exercise.
Furthermore, you need to stand with the balls of your feet in the exercise area. After this, slowly move one heel away from your exercise mat or stairs. You should do this until you feel a stretch at the back of your leg or the Achilles area. Finally, this position will need you to hold the passion for 30 seconds and should be repeated 2 to 3 times, up to five times a day.
- Achilles tendon seated stretch
For this type of exercise, you must sit on the floor and bend one knee while putting the other leg out in front of you. Your heel must also be stationed on the floor. Next, you loop a towel, belt, or exercise band around the ball of your foot. Pull this band or belt toward your toe slowly.
- Tibialis anterior muscles stretch
Also, you can do this exercise by sitting on your feet to alleviate the pain in your leg. Your toes must be slightly pointed inwards, and your hands should be on the floor in front of you. If you want to increase the stretch, you can lean forward and raise yourself, further resting on your toes while holding the position for 15 to 30 seconds.
- Strengthening the anterior tibialis
Finally, you will need to sit on a floor or bench to do this exercise. After that, you then secure an exercise band over something sturdy. You then flex your ankle towards your with your toes facing up and count to 2. While counting down to four, you then return the ankle. You can do this in 20 to 3 sets of 10 to 20 repetitions.
This list is not exhaustive. There are many exercises that you can do to alleviate your pina.