5 Stretches for Shin Splints
Shin splint pain? Melt it away with these amazing stretches!
Shin splints are the worst. If you’ve experienced the throbbing pain along the front of your shin bones, you’re definitely already aware of how debilitating it can be. Shin splints come from running on flat, hard surfaces or engaging in new or intense physical exercise, which puts too much stress on the tibial muscles.
The good news is that there are a handful of yoga stretches you can do to bring quick relief and loosen up the stiffness caused by shin splints. Not only can the five poses below help relieve the pain, but they can also help to prevent you from getting shin splints again by stretching and strengthening those muscles.
For these stretches, you’ll need a yoga block (or a rolled-up towel) and a chair.
Standing Toe Tuck
The block acts as a cushion to make your toes more comfortable, but this can be done with a towel instead.
Place your left foot, with toes curled, over a block about 1 foot behind you.
Keep the right leg straight.
With your hands on your hips, hinge at the hips, sticking your butt back until you feel the stretch in your shin.
Lean your upper body forward to counter the balance. (Hold on to a wall for support if needed.)
Press down into the block with the top of your foot to intensify the stretch.
Hold for 3 deep breaths, then switch sides.
Standing Quad-Shin Stretch
Stand with your feet about shoulder-width apart.
Lift your left foot up behind your butt and grab it with one or both hands.
Grab onto your toes and press them in towards you to emphasize the stretch in your shin.
Rather than pressing your hips forward as you would in a quad stretch, focus on pressing your toes closer to your behind, holding on to a wall for balance if needed.
Continue this stretch for 3 deep breaths, then switch sides.
Kneeling Block Shin Stretch
Place one yoga block on the ground, on its flat side, horizontally.
Kneel down on the ground in front of it and place the tops of your feet on the block.
Sit back with your butt on your heels, then lean back and walk your hands back until your knees lift up and you feel a stretch in your shins.
Hold this stretch for 5 deep breaths.
Seated Shin Stretch
Sit on a chair.
Lift up your right foot and set your right ankle on top of your left knee.
Wrap your palm around the top of your right foot and gently pull towards you as you feel the stretch across the front of your shin.
Hold for 3 deep breaths, then switch sides.
Seated Foot Rotation Shin Stretch
Sit on a chair.
Lift up your right foot and set your right ankle on top of your left knee.
Rotate the sole of your right foot up towards the ceiling.
Wrap your fingers around the top of your right foot and gently pull towards you.
Hold for 3 deep breaths, then switch sides.
All images courtesy of Jessica Gouthro.
