Shin pain can occur for many reasons such as flat feet, unsuitable footwear, overworking, or poor posture. While solving this problem often requires multiple treatments, stretches are a great place to start and can relieve symptoms in mild to medium intensity cases. Follow these simple steps to perform exercises that can relieve shin pain and prevent the problem from coming back in the future.
Steps
Part 1 of 3: Preparing for Stretching
Step 1. Rest a few moments before doing the stretch
You should never start working your muscles immediately after an injury. If you feel pain in your shins, first rest and let your muscles cool before starting the stretch. Do not overdo it or you will risk aggravating your condition.
If you think the pain is from your footwear, change your shoes before starting the exercises. Don't risk aggravating your injury
Step 2. Put ice on your shins
Do this as soon as you feel the pain and continue for the following days. The drop in temperature due to ice helps relieve muscle inflammation and soothe pain. Apply ice 4-6 times a day for 15 minutes at a time.
Wrap the ice with a cloth or towel. Do not burn the skin in extreme cold
Step 3. Stop high impact exercises
You need to let your shins rest for a few days after the injury, so avoid high-impact exercises like running. Try activities such as swimming, biking, or spinning. The shins will be subjected to much less stress and will be able to heal.
You can do the stretches at any time after pain begins. They are considered low impact exercises
Step 4. Wear suitable shoes
One of the main causes of shin pain is inadequate footwear. You should change your shoes every 3-6 months or after 800 kilometers. You should also make sure that they are the right shape for your foot and that they are suitable for the exercises you need to perform.
For example, you should buy running shoes if you run often. They offer different support to the foot than other footwear
Part 2 of 3: Stretching to Relieve Shin Pain
Step 1. Do a toe stretch
Stand about 30 cm from a wall, with your feet flat on the ground. Slowly lean back, bringing your glutes and back against the wall. From this position, lift your toes upward. Hold the position for 30-60 seconds. Repeat 10-15 times.
- By repeating the exercise you will be able to hold the position for longer. This will allow you to increase the endurance and strength of the muscles.
- This stretch helps loosen and strengthen the front of the leg below the knee.
- If you're not leaning against a wall, make sure the surface is still strong.
Step 2. Do an upper calf stretch
Stand facing a wall with one foot in front of the other. Keep your back leg straight and bend your front knee. Push against the wall until you feel the calf of the rear leg stretch. Hold the position for 30 seconds. Alternate legs and repeat the exercise on the other side. Do 3 sets in all.
This will help loosen the calf muscle and relieve shin pain
Step 3. Try a lower calf stretch
Stand up straight with one foot in front of the other. Place your hands against a wall to keep your balance. Bend both knees slightly and lean back. Hold the position for 30 seconds. Slowly return to the starting position and alternate legs, repeating the stretch. Do 3 sets in all.
- This exercise relaxes the upper calf and stretches the lower one.
- It also helps relieve pain in the shins.
Step 4. Try a seated shin stretch
Kneel on the ground; sit on your heels and gently shift your weight back. Push gradually to stretch the muscles in the front of the leg. Hold the position for 30 seconds. Stand up, releasing the tension on your muscles. Repeat 3 times.
- You can do the exercise with one leg at a time if you can't do it with both.
- Don't exceed your limits. Don't risk stretching a muscle too much and injuring yourself.
Step 5. Do a standing stretch for the Achilles tendons
Stand upright, with your feet shoulder-width apart, near a step or raised surface. Lift one foot and rest the front of it on the step. Gently bend your knee and lean forward, pushing your heel towards the ground. Hold the position for 10-15 seconds. Do 10-15 repetitions.
Repeat the exercise on the other side. Complete 10-15 reps with that leg as well
Step 6. Do a knee stretch for the Achilles tendons
Place one knee on the ground and keep the other leg in front of you with your foot flat on the floor. Lean forward slightly, bending the knee in front of you and gently pushing it towards the floor. Hold the position for 20-30 seconds. Repeat on the other side.
Don't push too hard on the knee. You need to stretch your shin and Achilles tendon, not aggravate your injury
Step 7. Draw the letters of the alphabet with your toes
You can do this set of exercises to loosen your shin muscles. While seated, place your toes on the ground. Trace the entire alphabet with your fingers, letter by letter. Repeat with the other foot.
Do 4 repetitions. During the early stages of recovery, you can do this exercise up to 3 times a day to loosen your muscles and promote healthy shins
Part 3 of 3: Doing Stretches to Prevent Shin Pain
Step 1. Try walking with your heels
Stand up straight, with your feet shoulder-width apart. Step forward with one leg, as if you were walking. Instead of bringing your foot down to the ground, place only your heel and keep your toes raised to the sky. Then lower them gently to the ground, but without touching the floor with the sole of your foot. Raise your fingers again and return to the starting position.
Do 10-15 reps per leg
Step 2. Do calf stretches
Get a towel or resistance band. Sit on the floor with your legs stretched out in front of you. Wrap the band under the sole of one foot and use it to pull the limb towards you. Hold the position for 10-15 seconds. Repeat 2-3 times per foot.
You can also use this stretch to relieve shin pain
Step 3. Do shin resistance exercises
Sit on the ground near a table or other heavy object. Wrap a resistance band around one leg of the table and pull the other end over one of the feet. At that point, pull the foot towards the knee, against the resistance of the band. Hold the position for 10-15 seconds. Do 10-15 reps per leg. Complete 3 series in all.
- This exercise strengthens the lower leg muscles and helps reduce the frequency of shin problems.
- You can increase the difficulty of the exercise by using heavier resistance bands or by doing 20-30 repetitions.
Step 4. Do calf raises
Stand upright, with your heels together and toes pointing outward. Slowly rise to your toes. After a few seconds, slowly return to the starting position. Repeat 10-15 times. This exercise strengthens the calf muscles and helps improve balance.
You can do another type of lift to strengthen a different part of your calves. Start with your toes touching and your heels wide. Stand up on your toes as much as possible. After a few seconds, slowly return to the starting position. Repeat 10-15 times
Step 5. Walk on your heels
Stand upright with your feet shoulder-width apart. Start walking using only your heels for support. Continue this movement for 30 seconds. Resume walking regularly for another 30 seconds, then repeat the rotation 3 more times.
