How to treat shin splints stretches?

If you’re someone who has experienced shin splints, you know the pain they can bring. And if you don’t know what they are, well picture this – imagine running while it feels like someone is repeatedly kicking the front of your lower leg! Yes, that’s exactly how bad it could be.

But fret not my friend as there is a way out of this debilitating situation. Stretching! That’s right ladies and gentlemen we will take a closer look at stretches that help with shin splint treatment.

Types of Shin Splints

Before we dive into specific stretches, let’s first discuss the types of shin splints one may get:

Medial Tibia

This type occurs in the inside part of your shins (medial)!

Anterior Tibia

As mentioned above, these occur on the front/frontal side (anterior)of your shins!

Now here’s something interesting: Did you know- different types require diffident forms of stretches? Fascinating! Let’s have a look at each stretch-specific.

Stretches For Medial Tibia Shin Splits

Since medial tibia happens inwards from our legs since when walking or running; certain exercises cater specifically to inner muscles within- which also allows for rectifying muscular imbalances(which cause an inherently uncomfortable gait aka discomfort)

These four exercises target those muscles below–

  1. Seated Heel Raise
  2. Ankle Alphabet
  3. Toe Curls
  4. Elastic Band Internal Hip Rotation

Check them out !

Exercise Name Instructions Tips
Seated Heel Raise Sitting with feet flat on the floor, keep toes pressed onto ground while keeping heel –raise and hold for few seconds before lowering back down. A Strength exercise : beginners should start unweighted with 3 sets of ten reps.(then increase weight gradually)
Ankle Alphabet Sitting in a chair lift one leg off the ground -make circles with your foot, which resembles alphabet letters. Do this for each letter from A-Z. Great strengthening exercise and improves ankle mobility
Toe Curls Place towel under feet then scrunch toes to pull it closer towards you resuming resting position once the towel is near body;repeat! Acute stretch for all muscles within medial tibia area
Elastic Band Internal Hip Rotation Tie elastic band around legs diagonally above kneecap( directly across thighs); while seated bring knees inward toward one another . Be sure not to use ankle or quad muscles ! A great exercise focusing on glutes that also positively impacts abductors/ adductors

Other additional exercises catering specifically towards ceasing medial tibial shoulder pain include Ice Massage, calf stretching and wearing proper footwear.

Stretches And Tips To Alleviate Anterior Tibia Shin Splint Pain

The primary issue prompting anterior tibia splints comes from extreme exertion into our front muscle group. Which happens when running or biking etc.

Here are four easy-to-do at-home stretches guaranteed to help reduce that pain right away!

  1. Leg Press
  2. Single-Leg Balance
  3. Toe Tap Downs
  4. Heel Taps

Pointless chatting, let’s launch

Exercise Name Instructions Tips
Leg Press -Sitting on chair bend both knee caps bringing them forward ( horizontally but coordinatedly ) ; keep stable – hold (weighted if needed ) – release slowly like an elevator. Helps shift tension from shins by promoting stability meaning no jolting occurs aka lessened pain when active after workout sessions
Single leg balance -Stand on unaffected fixed foot slightly bending it; roll up from knotted ankle with other foot supporting on the ground. Keep balance hold it and swap feet Improves overall balance (esp for yoga fanatics)increases strength in deep flexor muscles within right shinbone
Toe Tap Downs Place toes at a slightly uphill incline; tap toe caps off then release on slope ~ 3 sets of ten reps (Advanced level) Have dumbbells in hand, weights increase as our body strengthens
Heel taps -Lie down flat on your back knees bent -place palms downward . Slowly extend heel sock ways away focusing each time you lower your leg that proper holding form is maintained Concentrate during stretching – which ultimately protects shins from added pressure later

These exercises help relieve pain but taking preventive measures could also stop recurring discomfort. Exercises like cross-training, shoe arch support utilization should be prioritized while training.

Stretching To Prevent Shin Splints From Cropping Up

Now here’s an idea: Prevention over cure! Why wait to experience this punishing condition when we can prevent it by doing certain things regularly?

This section lays emphasis upon muscle-activating pre-workouts routine:
1. Heels Drops
2. Jump Rope
3. Leg Swings

Let’s look closely:

How Heel Drops Help?

Stand straight up against the wall, lift heels so only tiptoes rest against vertical surface ;when comfortable drop heels slowly ensuring breathing deeply throughout,(5 sec count each time); due note inhaling after each exercise set completion(could avoid dizziness!)

Some Jump rope And Your Shins are Good To Go!

Jump ropes won’t cut us any slack thus do tight double skips including intense movements(10 min circuit). This workout whips those calf muscles into action preparing them to bear sudden exertion!

Leg Swings AKA Keeping It Swingin’ Infra-red!

Keeping legs swingin!!Its time to enroll in the Leg-Swing-Academy; just kidding 😂 but on a serious note commence with forward and backward motions interchanging for each leg, then sideways. This enhances activation of unworked muscles taking additional pressure off still recuperating shins.

When Is It Time To See A Professional?

If you’ve tried all aforementioned methods and pain continues to creep up every now & then – scheduling appointments with medical professionals could provide ultimate solutions. The following activities heighten probability of larger muscular injuries:
– Running improperly
– Participating in races such as marathons
– Starting new workouts

Physicians may advise complete rest at times or may suggest an MRI scan that gets into intrusive examinations ensuring post-examination limb rejuvenation/health.

As They Say: ‘The First Fifty Years Are For Learning; The Next Fifty Are For Living’!

Shin splints appeal to very classical saying – “What doesn’t kill us only makes us stronger”. But rather than waiting around for it try using these exercises regularly combined with morning jogs– get pumped peeps!

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