Are you suffering from pain in your shin s after doing a workout? You may be experiencing shin splints. While they may be painful and annoying, there are a few things you can do to avoid this pain.
If after working out or going for a walk you experience shin pain, this is a condition known as shin splints. It is a pain caused by a tight anterior tibialis muscle, which is found in the front of your lower leg (you shin area). You’ll generally experience shin splints from walking or running, but you may find it is more prevalent when walking on slopes. Some people also experience it when playing sports such as basketball or tennis. These sports have fast, short movements and small sprints, which can sometimes aggravate the pain in the shins.
If you start to give your shins a bit of a workout, you’ll find that they start to hurt. Some experts argue that you can’t truly stretch the shin muscle as the foot cannot flex far enough to give it the best stretch possible. But, there are some stretches that can help relieve the pain you feel in your shins.
Best Stretches For Shin Splints
Toe Drag Stretch
Just as the name suggests, this move makes you look like you are dragging your toes along the ground.
Start by standing tall and using a chair or wall for support if you need it. Bend your knees slightly and with one foot firmly on the ground, the other foot is to be placed behind the firm foot with the toes touching the ground.
Pull the grounded toe foot forward and you should feel a stretch in the shin and the top of your foot. It is a great stretch that you can feel in hard to reach places. When you’re experiencing shin splints, this stretch helps immensely.
Kneeling Shin Stretch
If you want to stretch your shins gently, this is a great stretch that can do just that. You will be best to use a yoga mat. If you don’t have a yoga mat or you want to do this stretch before getting up in the morning, you can also do it on your bed.
This stretch requires you to kneel on the floor (or bed) with the tops of your feet flat on the floor under your buttocks. Essentially, you will be sitting on the bottoms of your feet. This will give you a gentle stretch in the front of your legs across your shins. Hold the pose for 15 to 20 seconds, if comfortable. If this is too painful, do not attempt to do this stretch.
What To Do If You Have Persistent Shin Splints
If you are frequently suffering from shin splints or you are experiencing too much pain to complete the stretches above, it may be best to speak with your doctor. There are a number of natural pain relief medications on the market that may also be useful in reducing aches and pains. However, if you are in pain, the pain is worsening or isn’t resolving after stretches or rests, it is best to talk to your doctor. They may be able to refer you to a physiotherapist or discuss further treatment if needed.