Shin pain also known as “shin splints” or medial tibial stress syndrome, is the pain that you experience on your tibia (front lower leg bone).
Shin pain does not only happen to runners, but this issue can happen to anyone who has recently increased their level of physical activity.
Factors that can contribute to shin pain
- Footwear: Wearing shoes that do not fit well or provide good support during running or walking
- Weak ankles, core or hip muscles.
- Lack of proper warm up before and stretching after workout.
- Stress fracture: Stress fractures occur when muscles has been overused, resulting on the muscle been unable to absorb any extra stress.
There are many home exercises that can be performed to help relieve shin pain. Exercises can be done easily and quickly to relieve pain and discomfort. I will share with you 4 tips for relieving shin pain
This blog has been written to discuss a few exercises, these exercises have been reviewed and are being recommended by well qualified and experienced Physical Therapists
6 Tips to Relieve Shin Pain
Wall calf stretching
- Stand facing wall and step back with the leg to be stretched.
- Make sure your toes face forward. Keep back knee straight while you lunge forward.
- Hold stretch for 30 seconds. Relax and repeat 3- 5 times.
Hand on the wall and toe on the wall stretch
- Place your hands on a wall for support then wedge the toes of the affected foot against the wall with the foot angled at around 45 degrees.
- Keep the heel of the other foot flat the ground.
- Bend the front knee whilst moving your body towards the wall until you feel a stretch in the back of your calf and bottom of your foot.
- Hold the stretch for 20 seconds and repeat 2-3 times
Stair calf stretching
- Stand on your step at home with both feet
- Bring the right foot off the edge of the step
- Bend the left foot slightly and let the right heel drop down to feel the stretch on your right foot.
- Hold the stretch for about 20-30 seconds and repeat on the other foot
Foot flex shin exercise leaning against wall
- Stand with your back to a wall.
- Place your heels about a foot away from the wall while your back is still to the wall at a resting state.
- Begin to bring both toes up while your heels remain in contact with the ground.
- Stretch your toes up as far as you can. Try keeping your toes from touching the ground.
- Repeat for 3 sets of 10 reps
Calf Raises exercise with chair
- Stand facing the back of a chair and lightly holding the back of the chair with your fingertips for balancing
- Raise the balls of your feet and hold for about 3 seconds
Hip raise exercise (Bridging)