What to Do About Shin Splints

When I was around 20 years old, I used to get up in the morning before going to my college classes and run around my neighborhood. Back then we lived in an area that had lots of hills all over the place, so I was going up and down these hills as I ran. That was a great workout because I’d have intervals of hard work (up the hill) and intervals of fun, easier work (down the hill).

But as I ran more and more I began to develop shin splints, a condition that causes a very painful shin, especially while running. Shin splints from running can easily happen when you don’t stretch properly and do specific shin splint exercises.

I thought I was stretching right back then, but I have learned a few things since then. To avoid that awful pain again, I have learned what to do about shin splints. Here are a few stretches you can do to avoid shin splints:

Stand with most of your weight on your left leg and lift your right leg up off the floor in front of you. Keep your right leg straight as you make a big circle in the air with your right foot. Make sure you are concentrating on stretching the muscles in your calf as you make a big a circle as you can while only moving the ankle joint. Do five or six big circles and then switch sides and repeat.

Stand a few feet away from a wall and lean into the wall. Place your hands about shoulder height onto the wall and bend your right knee so that all your weight is on your left leg. Focus on stretching out the left calf as you push your left heel to the floor. Keep your left leg straight. Repeat on other side. Go back and forth between sides several times.

This same stretch is also very effective in the Downward Dog position. Lay on your stomach and put your hands up near your arm pits. Straighten your arms so that your body is in a position to do a push up (body straight, only toes and hands touching the floor). Stretch your buttocks up to the ceiling as far as you can as you straighten your arms so that your biceps are near your ears. Keep your legs straight and stretch your heels towards the floor. You can rock back and forth between legs to get an even deeper stretch in your calves.

As with all stretches, always do a little warm up before going into the stretch. That way you will avoid injury to your muscles and tendons.