6 Simple Shin Splints Exercises To Help Relieve Pain

woman runner suffering pain from Shin splint | Feature image | 6 Simple Shin Splints Exercises To Help Relieve Pain
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Dancers, runners, athletes all complain about having shin splints pain. There are simple exercises to help shin splint pain. Read on to learn more about 6 simple shin splint exercises to help relieve pain!
In this article:

  1. Shin Splints and Its Causes
  2. 6 Shin Splints Exercises
    1. Tibia Stretching Exercise
    2. Leg Balance Exercise
    3. Heel Pull Stretching Exercise
    4. Gastroc-Soleus Muscle Exercise
    5. Gastrocnemius Muscle Exercise
    6. Sideways Shin Stretching Exercise

Shin Splints and Its Causes

Shin splints are pains in the lower leg on the inside and in front of your shin bone, also known as the tibia. The excessive use of muscles causes shin splints. Too much physical activity or training can lead to shin splint pain. It’s often seen in dancers, runners, and gymnasts.
Most common causes of shin splints are as follows;

  • Running,
  • Increasing the intensity of your training,
  • Doing sports that require frequent and instant stops and starts such as basketball, dancing, tennis,
  • Not wearing proper shoes.

Shin splints have various symptoms such as;

  • Pain in the legs (one or both),
  • Sharp pain in your shin,
  • Pain that increases after exercise,
  • Pain even when you’re not walking.

Shin splints can be prevented with the proper footwear choice according to your exercise type. It is also very important to warm up before starting to exercise; it can avoid shin splint injuries significantly. Maintaining a healthy body weight can also help your muscles endure exercise longer compared to those who are overweight.

6 Shin Splints Exercises shin splints exercises

There are different exercises that can help relieve the pain caused by shin splints. Here are 6 exercises that can help you.

Tibia Stretch shin splints exercises

  • Keep the tops of your feet flat on the floor and sit on your shins.
  • Join your inner calves and your inner ankles.
  • Put your hands on the ground behind you, and slowly lean back.
  • Maintain this pose for 20-30 seconds and repeat 3 times.

Leg Balance Exercise

young woman doing leb balance exercise | Leg balance exercise

  • Stand up straight and pull your right knee up to your chest while standing firm on your left foot.
  • Find your balance and maintain this pose until you feel your left leg cannot hold anymore.
  • Switch legs and repeat 10 times (5 times per leg).

Heel Pull Stretching Exercise

  • Lay down on your back with your feet flat on the floor.
  • Keep your feet apart from each other – about hip distance.
  • Put your elbows on your sides and press down with your upper arms to lift your hips.
  • Press your feet down as you lift your hips and slowly draw your heels back towards your hips.
  • Gently release your hip down.
  • Repeat this exercise 3 sets of 10 times.

Gastroc-Soleus Muscle Exercise

  • Stand up straight with your feet apart from each other.
  • Lift your heels to the count of two and lower them back to the starting position on the count of four.
  • You can use a chair to help you stand on your toes while doing this exercise.
  • Do 15 repetitions of 2 sets.

Gastrocnemius Muscle Exercise shin splints exercises

soleus and gastrocnemius muscle | Gastrocnemius Muscle Exercise

  • Stand up straight against a wall and place your hands on it.
  • Step the leg you want to stretch back and keep your legs straight.
  • Bend your front knee.
  • Keep both of your feet flat on the ground.
  • Slowly lean your body towards the wall to stretch yourself muscles.
  • Hold this pose for 20-30 seconds and repeat for each leg 3-5 times.

Sideways Shin Stretching Exercise

  • Lie on your side and bend your lower leg towards your back.
  • Support yourself with your arm that is under you.
  • With your other arm, reach back and grab your forefoot.
  • Slightly pull your foot backward.
  • Stay in this pose for 20 seconds.
  • Repeat twice for both sides.

With the exercises given in this article, you can try to ease the pain caused by shin splints. Shin splints can be seen in anyone regardless of their age. And the recovery process completely depends on the person. So if your pain won’t go away and you’re suffering from excessive pain, then we kindly recommend you to see a doctor because there might be another reason for your pain. It could be the sign of a different injury.
Share your thoughts with us in the comments section! Which shin splints exercises is your favorite?

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