6 Stretches That Can Relieve Shin Splints, From Our Charlotte University Podiatrist

January 1, 2020

Shin splints are one of the most common foot and ankle injuries to affect our patients, especially around the New Year and the start of the Spring sports season. This is because shin splints are primarily caused by suddenly increasing mileage or activity. So, if you’ve spent the last few months taking it easy, and then jumped on the track or treadmill without enough gradual buildup, now you know why your leg muscles and tendons are hurting! Below are some shin splint stretches from our Charlotte University foot & ankle doctor that can help.  

Heel Step-Downs

First, stand on the edge of a stair step. Slowly and carefully, lower your right leg down so that your foot touches the step beneath it, and then return it to the starting position. Repeat 5 times per leg. 

Toe Drags

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. Perform the exercise 5 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

Stand in front of a wall, facing it. Then, step one leg out behind you. Lean your heel carefully to the floor, keeping your leg straight and diagonal as you do so. 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 Tendon Stretch

While standing upright, 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. 

Relieve Shin Splint Pain with Ryan Foot & Ankle Clinic!  

If you are experiencing pain or discomfort from shin splints, the professional foot doctors at Ryan Foot & Ankle Clinic can help. It is our goal as healthcare practitioners to serve as partners, guides, and resources for Charlotte University residents striving to meet their fitness goals this year. If you have questions about finding the proper fit for your running shoes; healing a foot or ankle injury; or foot surgery that can relieve pain, please don’t hesitate to give us a call or request an appointment by email.