Content

• Steps
• Tips
• Warnings

Shin splints is a term used to describe any kind of pain in the front of the lower leg. Usually this type of pain is associated with exercise. Although the treatment of the lower leg can be multifaceted, stretching is an excellent start to such treatment, and it is also excellent in relieving pain.

Steps

1. 1 Take a break from any exercise that causes pain. Any continuation of such a load on the lower legs can only aggravate the situation and reduce the effectiveness of any treatment.
2. 2 Start stretching as early as possible. Stretch your calf muscles 3-5 times a day for greater flexibility.
3. 3 Stretch your calf muscles. Although there may be no pain in this area, the tension in these muscles means they are responsible for the pain in the lower leg.
4. 4 Exercise to stretch the calf muscles. Stand next to a wall with your feet shoulder-width apart. Make a small lunge forward against the wall without bending your knee and keeping your feet firmly pressed to the floor. You can lean against the wall if necessary. Hold this position for 20-30 seconds and repeat 2-3 times on each leg.
5. 5 Exercise to stretch the soleus muscle. Bend down a little deeper from the previous position, but bring your back leg a little closer and bend both knees. In this case, the feet should be pressed to the floor. You can shift your weight forward slightly for maximum stretch. Hold this position for 20-30 seconds and repeat 2-3 times on each leg.
6. 6 Exercise to stretch the calf muscles. This can be done in a variety of ways. Just do the exercises that are more comfortable for you. Repeat the above exercises.

Tips

• Stretching should be done regularly and thoroughly.
• Learn about other treatments for a split shin, such as massage, orthopedic insoles or shoes, running and walking on softer surfaces, and more.
• Don't ignore the pain! See a doctor if necessary. Your doctor may prescribe physical therapy for you.
• Take a break - take a break from running or walking if pain is caused by them.

Warnings

• If pain occurs during one of the above exercises, stop immediately and do not continue this exercise.