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Shin Splints Treatment: The 5 Stretches You Need

  • Peter Ardito

    Clam Stretch

    • Lie on your side with your back against a wall, and place a resistance band above your knees.
    • Keep your feet together and slowly push your top hip up away from the bottom leg.
    • Pause at the top for 1 to 2 seconds, then slowly return to the start position.
  • Peter Ardito

    Single-Leg Reach

    • Stand on one leg and slowly reach both hands toward the floor, just to the point where your stance leg heel begins to come up, or you begin to lose balance. (Keep your front knee pointing forward over the foot at all times.)
    • Perform 10 reaches on each side.
  • Peter Ardito

    Foam Roll: Tibialis Anterior

    • Position your lower leg over the foam roller, so that the outside of your shin is over the roller.
    • Use your arms and other leg to offload the weight of your body and slowly move your lower leg up and down over the roller with the desired level of pressure. (Your other leg should be behind your body, with your foot on the floor for balance.)
    • Perform this for 30 to 60 seconds, focusing on any tight or tender spots.
  • Peter Ardito

    Foam Roll: Tibialis Posterior

    • Place your lower leg over the foam roller and rotate inward about 45 degrees.
    • With your hands on the ground, slowly roll up and down along your inner lower leg from just above your ankle up toward your calf.
    • Perform this for 30 to 60 seconds, focusing on any tight or tender spots.
  • Peter Ardito

    Step Stretch

    • Place the ball of your foot on a low box, curb, or small step and your heel on the floor.
    • Lean forward with a bent knee (20 to 30 degrees) until your feel a stretch in your lower leg and Achilles tendon.
    • Hold the stretch for 20 to 30 seconds and repeat two or three times.

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