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