Great Recovering Stretches For Shin Splints
We don’t think about many conditions until they hurt, and shin splints is one of them. The great news is you can recovery from a shin splints pain, but it’s better to prevent it from happening, because, in some cases, this condition can send you for 2 months on the bench, and for some athletes this is a major problem.
How to tell if you’re suffering from shin splints pain?
Well, the term of shin splints is used for most lower leg pains, but shin splints is actually the pain felt in front of the shine bone. Usually this happens due to shin bone inflammation, and the pain will easily fade by performing a set of leg stretches that will improve your leg mobility and will strengthen the calf muscles.
But remember! For these stretches to be extremely effective, you have to combine them with rest and ice compresses.
1. Toe Curl
Image Credits: Toe Curl
- Stand with feet hip-width apart and right foot on a towel.
- With the toes of your right foot, gather the towel and slowly pull it toward you.
- Return to start.
- Complete 10 to 15 reps then repeat with the other foot.
2. Monster Walk
Image Credits: Monster Walk
- Start standing with feet shoulder-width apart and place a resistance band around your thighs.
- You can use one long resistance band tied in a loop or a smaller circular band.
- Keep feet far enough apart to maintain tension on the band.
- Step forward with the left foot then the right foot.
- Then step to the left with left foot then the right foot.
- Step backward with the left foot then the right foot.
- Step right with the right foot then the left foot. (You basically walk in a square).
- Repeat going in the opposite direction.
3. Heel Drop
Image Credits: Heel Drop
- Stand with feet staggered on a step with right toes on the edge of the step.
- Shift your weight to your right leg and bed left knee to lower right heel down below the step.
- Return to starting position and complete 10 to 15 reps.
- Then repeat with your left leg.
4. Single-Legged Bridge
Image Credits: Single-Legged Bridge
- Lie faceup with your arms resting at sides, knees bent, and feet flat on the floor.
- Extend right leg straight out so that knees are in line.
- Squeeze glutes and engage left hamstring to lift your hips up off the floor.
- Complete 10 to 15 reps.
- Repeat on other side.
5. Point and Flex
Image Credits: Point and Flex
- Stand with hands on hips and shift weight to left leg as you lift right leg straight out in front of you.
- Flex toes toward shin then point toes away from shin.
- That’s one rep.
- Complete 10 to 15 reps then repeat on other leg.
6. Toe Walk
Image Credits: Toe Walk
- Start standing with feet together and arms at sides.
- Rise up onto toes. Step with right foot landing heel first, rolling onto midfoot, then through to the toes and lifting back up onto toes as you step with left foot.
- Continue to take 10 to 15 “rolling” steps then turn around and repeat back to start.