Stretching for shin splints

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

In most cases of shin splints, the calf muscles (Gastrocnemius and Soleus) are tight. The muscles at the front of the shin (especially Tibialis Anterior) also require stretching.

Gastrocnemius stretches
The Gastronemius muscle is the largest and most superficial of the calf muscles. It crosses the knee joint to attach to the Femur (thigh bone) and so to stretch the Gastrocnemius muscle, the knee must be straight. There are various ways of stretching this muscle, here are the two most common:

• The patient stands facing a wall with a wide stance and the leg to be stretched behind (image 1).
• They keep the heel down and the knee straight as they lean forwards, using the wall for balance and something to push against.
• A gentle stretch should be felt in the back of the lower leg. Hold this position for 30 seconds and repeat 3 times.
  


• The patient stands on a step making sure there is something to hold on to (a wall or banister etc).
• The toes should be positioned on the step, with the heel over the egde.
• The heel is slowly lowered, keeping the knee straight, until a stretch can be felt (image 2). Hold the position for 30 seconds and repeat 3 times.
• This stretch can be performed both feet together to start with but is more effective performed one leg at a time.

Soleus stretch
The soleus muscle is located underneath the larger Gastrocnemius and it doesn't cross the knee joint. Therefore to stretch this muscle the knee must be bent to relax the overlying Gastrocnemius.

• The patient should stand facing a wall with the foot of the calf to be stretched at the back.
• The knee of the back leg should be bent towards the wall, keeping the heel on the floor.
• A stretch should be felt in the lower part of the back of the calf. hold this position for 30 seconds and repeat 3 times.

Seated shin stretch
Stretching the muscles on the front of the lower leg can be difficult to achieve. The following are the two easiest ways of doing so.

• Kneel down and sit on your heels.
• Gently push down on the heels to stretch the front of the leg > Play video
• Hold the stretch for 30 seconds and repeat 3 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.
• Hold this position for 30 seconds and repeat 3 times.

Strengthening >>