The 7 Best Stretches for Shin Splints

Many runners have dealt with shin splints at some point — they’re one of the most common overuse injuries in the sport. Also known as medial tibial stress syndrome (MTSS), shin splints can be painful and may temporarily prevent you from reaching your goals.

Fortunately, whether you’re a runner or not, there are preventative measures that can reduce your chances of developing shin splints in the first place. Aside from making workout modifications right when shin tenderness sets in (and making sure you’re wearing well-fitted shoes), there are several stretches you can do to warm up lower leg muscles before you work out. But first, let’s unpack what shin splints are as well as review the most symptoms of the condition.

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Shin splints occur when both muscles and bones pull at the insertion of your shin (the tibia bone) and become inflamed. According to the Cleveland Clinic, shin splints usually develop from repeated stress from high impact exercise, such as running, and subsequent discomfort. Pain can vary among athletes, too. For some, symptoms of the injury include a dull or sharp ache in the lower leg that intensifies after a workout. For others, the discomfort may be subtle while working out but then turn into persistent pain soon after finishing.

There are a few potential causes of shin splints. For runners, some of the most common factors are increasing mileage or intensity too quickly, wearing shoes that are ill-fitting or worn down, and running on hard surfaces. If treated correctly in the early stages — backing off intense exercise and icing the affected areas often — shin splints will heal. Though if not given the right attention early on, the minor injury can reappear in future training cycles, or worse, turn into tibial stress fractures over time.

While runners are at high risk for shin splints, those who are active in general can get them. In fact, those who participate in sports (think: gymnasts, dancers, even military recruits) or intense workout classes that involve repetitive high impact moves or jumping, such as HIIT, can get shin splints. People with flat feet who overpronate or have very rigid foot arches are also at increased risk of shin splints.

Replacing your running shoes regularly will also help. Training in a pair of worn-down shoes can contribute to the problem, since once the cushioning diminishes, so does the support. And if you can avoid working out on hard surfaces — such as concrete or on a basketball court — that can also play a pivotal role in prevention. Lastly, stretching before you run can help you prevent or even manage shin splints when they arise.

There’s evidence that suggests stretching the muscles in the lower leg can significantly help prevent shin splints. This includes the gastrocnemius (aka the calf), which is the large muscle on the back of your lower leg, and the soleus, which is the smaller muscle that lays underneath it. Stretching the front of the lower leg can help as well.

But you don’t have to spend hours every week to prevent shin splints. In fact, just taking 10–15 minutes per day on a regular basis should help. But if you think you have shin splints, be sure to reach out to a physical therapist for a proper diagnosis and treatment plan.

Experts often advise to strengthen the muscles in the lower leg in addition to doing shin-specific stretches to prevent or manage shin splints. Again, these exercises can be done daily in just a few minutes. Strengthening exercises can include:

• Toe taps: In a standing or seated position, begin with both feet resting on the floor. Now, lift just the toes of your right foot (keeping the heel on the floor) and tap them back down. Repeat and continue to tap the toes on one foot for 30 seconds to one minute. Then switch sides and tap the toes on the other foot.
  
  
• Heel raises: Standing tall, raise your heels off the floor slowly, hold for a second at the top, then lower down slowly. To make the exercise more challenging, drop the heels off of a step. Then lift and lower the heels with a greater range of motion.
  
  
• Heel walk: Before you start your run or exercise session, walk on your heels for a minute or two. Keep the toes off the ground while you walk.
  
  
• Toe walks: After walking on your heels, try walking on your toes while keeping the heels lifted.

Other ways to prevent shin splints include gradually increasing mileage by no more than 10 percent each week. For example, if you ran 30 miles the week prior, it may be wise to bump up to no more than 33 miles the following week. The same concept applies to the intensity of the runs as well. Consider working with a physical therapist and a running coach to safely increase mileage and intensity as you train.

Also, if you do consult with a physical therapist or related expert, ask if wearing compression socks could be helpful for you. Some studies have suggested that they may be helpful in the prevention and treatment of shin splints. Wearing shoes with proper arch support can also help to reduce the impact from running, especially on tough terrain.

When you do return to exercise, ease back into a routine gradually and with care. Be sure to back off on intensity and mileage if you start to feel pain again. And, when in doubt, reach out to a qualified physical therapist for a personalized plan to get you back on your feet — literally.

For more expert-backed tips, be sure to download the Nike Run Club App!