sports injury clinic
 
Web www.sportsinjuryclinic.net
 
Sports Injuries

subscribers

Sports Injuries

 

 

Sports Injuries > Lower leg > Shin Splints > Stretching > Rehabilitation ¦ Taping ¦ Sports Massage

 
sprained or twisted ankle

Stretching for shin splints

 

The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any self treatment.

Why is stretching important?

  • Shin splints or periostitis is often caused by traction forces of the muscles of the lower leg on the sheath surrounding the bone.
  • If these muscles are tight then extra strain is placed on the periostium (sheath surrounding the bone) causing inflammtion.
  • Stretching should be done as soon as possible in the rehabilitation programme.

Assessing calf muscle flexibility

  • Image 1 shows a simple test to see if the gastrochnemius muscles might be too tight.
  • By gently pushing on the ball of the foot and toes, the foot should go to 90 degrees without having to force it or apply great pressure.
  • If the foot does not go to 90 degrees this could indicate excess tension in the muscles (video).
  • This test is repeated with a bent leg to isolate the soleus muscle (this muscle is less likely to be tight).

Which muscles in particular need stretching?

  • There are two stretches for the back of the lower leg that are important.
  • One with the leg kept straight which stretches the Gastrocnemius muscle.
  • This muscle originates above the knee and enters the back of the heel via the achilles tendon.
  • The other is the Soleus which starts below the knee.
  • By bending the knee we relax the Gastrocnemius muscle, so allowing the Soleus to take the stretch.

Gastrocnemius stretch

  • Keep the heel of the back leg on the ground and gently push forward.
  • This will stretch the larger Gastrocnemius muscle which attaches above the knee.
  • You can hold this stretch for at least 20 seconds and repeat 3 times.
  • This set of stretching can be done three times a day - more as long as it does not hurt.
  • Some therapists recommend holding stretches for up to 40 seconds or more.

Soleus muscle stretch

  • By bending the knee, the Gastrocnemius muscle is taken out of the stretch allowing the Soleus muscle to be stretched further down the leg.
  • If it hurts, do not do it!
  • You can hold this stretch for at least 10 seconds and repeat 3 times.
  • This set of stretching can be done three times a day - more as long as it does not hurt.

Front of the leg stretch

  • This stretches the muscles at the front of the lower leg, particularly important for anterior compartment syndrome type shin splints.
  • Kneel down and site on your heels.
  • Gently push down on the heels to stretch the front of the leg (video).
  • Hold the stretch for 30 seconds and repeat 5 times.
  • This stretch can be increased by stretching one leg at a time and gently pulling the knee up

Standing shin stretch

  • Stand with your toes of one foot on the floor on the outside of your other foot
  • Bend the weight bearing leg to push your other ankle towards the ground

 

Test for tight Gastrocnemius muscles

Image 1 - Test for tight Gastrocnemius muscles (video)

Testing flexibility

Image 1a - Test for tight Soleus Muscles

Gastrocnemius Stretch

Image 2 - Calf muscles stretch for the gastrocnemius.

Soleus Stretch

Image 3 - Soleus muscle stretching

Stretch for the front of the lower leg.

Stretch for the front of the leg
(video)

Standing Shin Stretch

Image 5 - Standing shin stretch

 

 

 
How to use RSS
Latest research RSS feed.
Sports injury research


Latest Products
| | | | | | |
 
(C)opyright Sports Injury Clinic 2008. All rights reserved.