Earlier this month, we wrote 7 Tips to Relieve Shin Splints, a practical guide to help relieve the symptoms of this common, painful condition. Among our many suggestions was that of performing stretches in order to aid your recovery.
In order to assist you, we’ve created this handy collection of simple calf and heel stretches. For more information on shin splints, click here.
Stand on the edge of a stair step. Slowly and carefully lower your right leg so that your foot touches the step beneath it, and then return it to the starting position. Repeat 5 times per leg.
Stand on the edge of a towel with your feet hip-width apart. Using the toes of your left foot, gather the towel and slowly drag it towards you. Return it to the starting position, and repeat. Repeat 5 times per foot.
Wall Shin Raises
Lean against a wall with your shoulders touching and your heels a few feet away from the baseboard. Slowly and gently bend your ankle so that your foot points upwards. Hold the position for a count of 5, then slowly release it to the floor. Repeat 10 times per foot.
Seated Calf Stretches
Sit on the floor with your legs stretched out in front of you. Using a towel, scarf, belt, or exercise band, gently pull the bottom of your foot towards you. Hold for 10-15 seconds, and repeat. Perform the exercise 2-3 times per leg.
Standing Calf Stretches
Face a wall and step one leg out behind you so that it is straight and diagonal. Lean the heel of your outstretched leg into the floor. If you cannot feel the stretch, move the heel further back. Hold for 20 seconds, then relax. Repeat 3 times per leg.
Toe-Up Achilles Stretch
Stand upright and place the ball of your foot onto a stepstool or similar platform. Lean forward while allowing your heel to drop downwards. Repeat 5 times per leg.
To view more tips on recovering from shin splints, click here. To aid in your shin splints recovery, we highly recommend wearing a compression calf or leg sleeve which can provide support and relief as you heal. Click here to view the CS6 Calf Sleeve, FS6+ Compression Sleeve, and FS6 Foot Sleeve which have helped countless runners find shin splint relief.