Stretching and Strengthening: Shin Splints Prevention

ProStretch PlusThe best way to treat a shin splints injury is to keep it from happening in the first place!

Many times, shin splints can be prevented by improving lower extremity strength, balance and flexibility. The ProStretch Plus is a unique enhancement tool designed to allow you to improve all three of these categories. ProStretch Plus has been proven to provide a deep stretch that increases flexibility along the entire inter-connective chain delivering the long-term flexibility needed for a lasting solution for shin splints.

Increased muscle flexibility reduces the risk of over-use injuries like shin splints. With a proper ProStretch Plus flexibility program, muscles and tendons actually begin to lengthen.

You can learn how to best stretch and strengthen your lower leg using the ProStretch Plus by downloading the ProStretch Plus Stretching Guide here.

Prevent Shin Splints: Anterior Tibialis StretchesProStretch Plus Stretching Guide

ProStretch Plus is the perfect tool for the achieving the gradual stretch needed to strengthen your calf and correct muscle strength & flexibility imbalances. See how to effectively stretch your anterior tibialis muscle and prevent shin splints on this video.

In addition to using the ProStretch Plus to help you treat and prevent shin splints, there are a handful of exercises and shin splints stretches that you can perform.

  • Heel Walking – This is an effective way to strengthen the anterior muscle group. You should flex your toes and foot upward so that you are standing on your heel. You will notice that the muscles surrounding the shin will flex. Hold this pose for 10 second intervals. Repeat this exercise three times to help prevent shin splints pain.
  • Toe Walking – Another effective way to strengthen the lower leg and prevent shin splints is an exercise called toe walking. This is the opposite of the heel walking exercise. You roll your foot forward so that you are standing up on your toes. You should feel your calf muscle flex. Hold again for 10 seconds and relax. Repeat this exercise three times as well.
  • Toe Lifts – This exercise is performed sitting on a flat surface like a chair. Attach a small weight to your foot. With the weight attached to the foot, move your foot up and down, toward your shin and away from your shin. You should do this shin splints stretch in sets of 8. Aim for three sets for each foot.
  • Another shin splints stretch is performed by kneeling on the ground and pointing your toes away from your back. Once in position, you should gently lean back over your heels. You will feel a slight strain in the front of your lower leg.

Always remember to stretch properly before exercising to help prevent shin splints.

It is a good idea to stretch for a minimum of ten minutes before beginning a run or sporting activity. Being diligent about performing your stretching and strengthening exercises every day can make a huge difference in fighting shin splints pain!