{"id":11605,"date":"2023-06-17T20:20:48","date_gmt":"2023-06-17T19:20:48","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=11605"},"modified":"2023-10-20T13:31:09","modified_gmt":"2023-10-20T12:31:09","slug":"the-best-shin-splint-stretches-for-runners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/the-best-shin-splint-stretches-for-runners\/","title":{"rendered":"9 of the best shin splint stretches for runners"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>If you&rsquo;ve ever felt a sharp pain in your shins when running, you may have a case of shin splints.<\/p>\n\n\n\n<p>This painful condition is a common issue for beginner and experienced runners alike.<\/p>\n\n\n\n<p>In fact, shin splints is one of the most common overuse injuries in the running community, affecting almost 35% of the athletic population.<\/p>\n\n\n\n<p>In addition, according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9356648\/\" target=\"_blank\" rel=\"noopener\">research<\/a>, exercise-induced shin discomfort is responsible for 10-20% of all running injuries and 60% of all lower-limb overuse injuries. <\/p>\n\n\n\n<p>The good news is there are ways to treat and prevent shin splints so you can continue running pain-free.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What are shin splints?<\/li>\n\n\n\n<li>What causes shin splints?<\/li>\n\n\n\n<li>How to treat shin splints<\/li>\n\n\n\n<li>How to prevent shin splints<\/li>\n\n\n\n<li>9 of the best shin splint stretches for runners<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-533x1024.png\" alt=\"shin splint stretches\" class=\"wp-image-11620\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"shin splint stretches\" class=\"wp-image-11620 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are shin splints?<\/strong><\/h2>\n\n\n\n<p>Shin splints (also known as medial tibial stress syndrome &ndash; MTSS) refers to the pain along the shin bone (tibia) &ndash; the large bone in the front of your lower leg.<\/p>\n\n\n\n<p>A common misconception is that shin splints are only caused by running.<\/p>\n\n\n\n<p>Running is not the only cause of shin splints. In fact, any activity that involves repetitive stress on the shinbone can cause shin splints.<\/p>\n\n\n\n<p>This means activities like walking, hiking, basketball and dancing can cause shin splints.<\/p>\n\n\n\n<p>The pain caused by shin splints typically begins soon after exercise.<\/p>\n\n\n\n<p>Whilst the pain may be dull and achy to begin with, it can soon become sharp and severe, eventually stopping you from exercising.<\/p>\n\n\n\n<p>Here are the key signs and symptoms to look out for:<\/p>\n\n\n\n<ul>\n<li>Pain in the shin bone<\/li>\n\n\n\n<li>Soreness and tenderness along the inner side of your shin bone<\/li>\n\n\n\n<li>Mild swelling in your lower leg<\/li>\n<\/ul>\n\n\n\n<p>So it&rsquo;s important you listen to your body and don&rsquo;t push through the pain.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">Overtraining syndrome: 11 signs of overtraining when running<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What causes shin splints?<\/strong><\/h2>\n\n\n\n<p>The main cause of shin splints is repetitive stress on the shin bone and the connective tissue surrounding it.&nbsp;<\/p>\n\n\n\n<p>As we explained earlier, anyone who regularly does activities like running and activities that involve jumping are susceptible to shin splints.<\/p>\n\n\n\n<p>Other common causes of shin splints are:<\/p>\n\n\n\n<ul>\n<li>Flat feet<\/li>\n\n\n\n<li>High arches<\/li>\n\n\n\n<li>Obesity<\/li>\n\n\n\n<li>Uneven leg length<\/li>\n\n\n\n<li>Running with a heel foot strike (this is when your heel hits the ground first)<\/li>\n\n\n\n<li>Running wearing worn out or poorly fitting running shoes<\/li>\n\n\n\n<li>Running on hard or uneven surfaces<\/li>\n\n\n\n<li>Progressing too soon or taking sudden leaps in your training<\/li>\n\n\n\n<li>Overtraining<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome: How to fix it + 7 training mistakes to avoid<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-683x1024.png\" alt=\"shin splint stretches\" class=\"wp-image-11621\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-683x1024.png.webp\" alt=\"shin splint stretches\" class=\"wp-image-11621 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to treat shin splints<\/strong><\/h2>\n\n\n\n<p><strong>#1 Rest<\/strong><\/p>\n\n\n\n<p>Some people think that it&rsquo;s okay to push through the pain when this couldn&rsquo;t be further from the truth.<\/p>\n\n\n\n<p>It&rsquo;s important you rest as soon as you start to feel pain in your shin bone.&nbsp;<\/p>\n\n\n\n<p>Rest is one of the most important things you can do to help your body heal from shin splints.<\/p>\n\n\n\n<p><strong>#2 Ice<\/strong><\/p>\n\n\n\n<p>Applying ice to the affected area will help with swelling and inflammation.<\/p>\n\n\n\n<p>Hold an ice pack against your shins for around 10 minutes &ndash; a bag of frozen peas wrapped in a tea towel works well.<\/p>\n\n\n\n<p>Do this every few hours for the first few days.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Massage<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">Foam rolling<\/a> is an easy and effective way to self-massage shin splints.&nbsp;<\/p>\n\n\n\n<p>However, a word of caution. Foam rolling can be painful due to the levels of force and firmness of a foam roller.&nbsp;<\/p>\n\n\n\n<p>So if you have a low pain threshold, this treatment method may not be for you.<\/p>\n\n\n\n<p><strong>#4 Use over the counter medication<\/strong><\/p>\n\n\n\n<p>Over the counter pain medication like paracetamol and ibuprofen work to relieve pain and inflammation.<\/p>\n\n\n\n<p><strong>#5 Speak to a doctor<\/strong><\/p>\n\n\n\n<p>If you regularly struggle with shin splint pain, then a diagnosis from a medical professional may help towards the path to recovery.<\/p>\n\n\n\n<p>Your doctor will be able to advise on a suitable treatment plan and will help put measures in place to prevent future flare ups.&nbsp;<\/p>\n\n\n\n<p>They may refer you to a physical therapist if you repeatedly experience shin splint pain.&nbsp;<\/p>\n\n\n\n<p>Re-injury increases the risk of repetitive shin splints, so make sure you follow your doctor&rsquo;s advice and put in place preventative measures.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hip-pain-after-running\/\" data-type=\"post\" data-id=\"8341\">Hip pain after running: 8 causes + how to fix it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-683x1024.png\" alt=\"shin splint stretches\" class=\"wp-image-11622\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-683x1024.png.webp\" alt=\"shin splint stretches\" class=\"wp-image-11622 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-2.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to prevent shin splints<\/strong><\/h2>\n\n\n\n<p>The good news is that shin splints can be prevented.<\/p>\n\n\n\n<p>It&rsquo;s important you treat shin splints as soon as you start to feel pain in your shins.<\/p>\n\n\n\n<p>Ignoring the pain may worsen your condition and could lead to further injury.&nbsp;<\/p>\n\n\n\n<p>Here are ways to prevent shin splints:<\/p>\n\n\n\n<p><strong>#1 Gradually increase the intensity and duration of your workouts<\/strong><\/p>\n\n\n\n<p>Gradually increase the intensity and duration of your workouts.&nbsp;<\/p>\n\n\n\n<p>This is especially important if you&rsquo;re training for a long distance event.<\/p>\n\n\n\n<p>The general rule of thumb is to progress by 5 to 10% each week. So if you run 6 miles one week, the next week add no more than 10% in terms of mileage.&nbsp;<\/p>\n\n\n\n<p>Ensure you avoid sudden leaps in training and spread out days between activities.<\/p>\n\n\n\n<p>You may also want to include other forms of exercise other than running in your training plan, such as cross training and <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-workouts-for-runners\/\" data-type=\"post\" data-id=\"4230\">strength training<\/a>, as we explain later in this guide.<\/p>\n\n\n\n<p><strong>#2 Wear proper fitting running shoes<\/strong><\/p>\n\n\n\n<p>Wearing properly fitting running shoes that provide the necessary comfort and support is key to prevent shin splints from reoccurring.<\/p>\n\n\n\n<p>The cushioning on your current running shoes may have compressed over time so they no longer absorb the impact when you run.<\/p>\n\n\n\n<p>Depending on your running gait and foot strike pattern, your running shoes will need to be tailored to how you run.&nbsp;<\/p>\n\n\n\n<p>Visit your local running shoe store for tips and advice on finding the <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">right running shoes<\/a>.&nbsp;<\/p>\n\n\n\n<p>Shock-absorbent insoles and other shoe adjustments can help to avoid shin splints, so speak with a professional and get their advice.<\/p>\n\n\n\n<p>The bottom line? Your running shoes should be providing the right level of support.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Warm up<\/strong><\/p>\n\n\n\n<p>A proper <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">warm up<\/a> has lots of benefits, namely that it helps to mobilise your muscles and joints.&nbsp;<\/p>\n\n\n\n<p>A warm up is also a great way to get you mentally prepared for the run ahead.&nbsp;<\/p>\n\n\n\n<p>Cold weather has been shown to aggravate shin splints, so it&rsquo;s much more necessary to warm up before a run with this condition. <\/p>\n\n\n\n<p>A warm up should raise your heart rate but not leave you fatigued before a run.<\/p>\n\n\n\n<p>Aim to include some light jogging followed by some <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a> that work your calf muscles and lower legs.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Strength train<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">Strength training<\/a> is one of the best ways to reduce the risk of injury.&nbsp;<\/p>\n\n\n\n<p>By incorporating a few strength training sessions in your weekly routine, you will go a long way to make your muscles and joints stronger.&nbsp;<\/p>\n\n\n\n<p>Aim to include bodyweight exercises and free weight exercises in your sessions.<\/p>\n\n\n\n<p><strong>#6 Cross train<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> is recommended for any runner.<\/p>\n\n\n\n<p>Activities like walking, hiking, cycling, swimming, yoga and Pilates are all great forms of cross training.<\/p>\n\n\n\n<p>Cross training is so beneficial for runners because it reduces the risk of injury and allows injured runners to maintain their levels of fitness.&nbsp;<\/p>\n\n\n\n<p>It also helps to improve your strength and endurance and adds much needed variety into your training plan.<\/p>\n\n\n\n<p><strong>#7 Stretch<\/strong><\/p>\n\n\n\n<p>Stretching can be one of the most effective ways to prevent shin splints.&nbsp;<\/p>\n\n\n\n<p>But here&rsquo;s where it can get tricky: stretching incorrectly can actually make shin splints worse.&nbsp;<\/p>\n\n\n\n<p>So, make sure you&rsquo;re doing the right stretches and doing them correctly.&nbsp;<\/p>\n\n\n\n<p>In the next section of this guide you will find 9 of the best shin splint stretches.<\/p>\n\n\n\n<p><strong>#8 Switch to low impact exercise<\/strong><\/p>\n\n\n\n<p>If you do not want to completely stop all forms of exercise, then switch to low impact activities like walking, cycling and swimming.<\/p>\n\n\n\n<p>It&rsquo;s important you only continue exercising as long as you don&rsquo;t experience any pain.<\/p>\n\n\n\n<p>The key is to avoid continued repetitive exercise of your lower leg when you experience pain.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\" data-type=\"post\" data-id=\"1516\">Proper running foot strike and 3 actionable ways to improve it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-683x1024.png\" alt=\"shin splint stretches\" class=\"wp-image-11623\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-683x1024.png.webp\" alt=\"shin splint stretches\" class=\"wp-image-11623 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/shin-splint-stretches-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>9 of the best shin splint stretches for runners<\/strong><\/h2>\n\n\n\n<p>Now you know more about shin splints and what causes this painful condition, here are some shin splint stretches for runners.<\/p>\n\n\n\n<p><strong>#1 Toe taps<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand&nbsp;up straight and&nbsp;evenly distribute&nbsp;your weight&nbsp;between your two&nbsp;feet. <\/li>\n\n\n\n<li>Keep your heel on the floor and tap&nbsp;your toes on your right foot&nbsp;for 30 seconds,&nbsp;before switching&nbsp;to your left foot.<\/li>\n\n\n\n<li>Try to get as&nbsp;many taps in as&nbsp;possible during&nbsp;the 30 seconds,&nbsp;and be sure not&nbsp;to lean forward or&nbsp;backward. <\/li>\n\n\n\n<li>Make&nbsp;your lower leg&nbsp;muscles do all of&nbsp;the work to tap&nbsp;your foot&mdash;you&nbsp;should feel the&nbsp;fatigue throughout&nbsp;your shin!<\/li>\n<\/ol>\n\n\n\n<p><strong>#2 Ankle alphabet<\/strong><\/p>\n\n\n\n<ol>\n<li>Sit on a chair so that your feet do not touch the floor. <\/li>\n\n\n\n<li>Use your big toe to write each letter of the alphabet. <\/li>\n\n\n\n<li>Use only your foot and ankle, and keep your movements small. <\/li>\n\n\n\n<li>Do two sets &ndash; one set per foot. <\/li>\n<\/ol>\n\n\n\n<p><strong>#3 Standing calf stretch<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand with your hands against a wall or the back of a chair for support.<\/li>\n\n\n\n<li>Put one foot behind you. Keep your feet flat and pointed straight ahead.<\/li>\n\n\n\n<li>Bend your front knee slightly. With your back heel down, bend your back knee. If it&rsquo;s too hard to keep your heel down, shorten your stride.<\/li>\n\n\n\n<li>Hold the stretch for at least 30 seconds. <\/li>\n\n\n\n<li>Repeat the stretch 2 or 3 times, and aim for stretching 3 times a day.<\/li>\n<\/ol>\n\n\n\n<p><strong>#4 Standing heel raise<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand on the injured leg. <\/li>\n\n\n\n<li>Raise your other leg off the ground. Hold onto a railing or wall for balance. <\/li>\n\n\n\n<li>Slowly rise up on the toes of your injured leg. <\/li>\n\n\n\n<li>Hold for 1 second and then lower your heel. <\/li>\n\n\n\n<li>Repeat 10 times.<\/li>\n<\/ol>\n\n\n\n<p><strong>#5 Wall calf stretch<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand with your hands against a wall or on the back of a chair for support.<\/li>\n\n\n\n<li>Put one foot behind you. Keep your feet flat and pointed straight ahead.<\/li>\n\n\n\n<li>With your back heel down and back leg straight, bend the front knee until you feel a stretch in the calf of your back leg.<\/li>\n\n\n\n<li>Keep your back straight throughout the stretch.<\/li>\n\n\n\n<li>Hold the stretch for at least 30 seconds. <\/li>\n\n\n\n<li>Repeat the stretch 2 or 3 times, and aim for stretching 3 times a day.<\/li>\n<\/ol>\n\n\n\n<p><strong>#6 Chair squats<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand in front of a chair with your feet shoulder width apart. <\/li>\n\n\n\n<li>Slowly lower your buttocks until you barely feel the chair seat, and then stand up. <\/li>\n\n\n\n<li>Repeat 20 times.<\/li>\n<\/ol>\n\n\n\n<p><strong>#7 Toe curls<\/strong><\/p>\n\n\n\n<ol>\n<li>Place a towel on the floor. Put your foot flat on the towel. <\/li>\n\n\n\n<li>Grab the towel with your toes by curling them around the towel. <\/li>\n\n\n\n<li>Lift the towel up with your toes.<\/li>\n<\/ol>\n\n\n\n<p><strong>#8 Seated calf stretch with band<\/strong><\/p>\n\n\n\n<ol>\n<li>Sitting on the floor, bend one knee and put the other leg out in front of you, with your heel on the floor.<\/li>\n\n\n\n<li>Loop an exercise band, a towel, or a belt around the ball of your foot.<\/li>\n\n\n\n<li>Slowly pull your toe towards you and hold for 15 to 30 seconds. <\/li>\n\n\n\n<li>Repeat 2 to 4 times.<\/li>\n<\/ol>\n\n\n\n<p><strong>#9 Anterior tibialis strengthening <\/strong><\/p>\n\n\n\n<ol>\n<li>Sit on the floor or a bench.<\/li>\n\n\n\n<li>Secure an exercise band around something sturdy and loop it around the top of your foot.<\/li>\n\n\n\n<li>With your toes facing up, flex your ankle toward you to the count of 2. Return your ankle down to the count of 4.<\/li>\n\n\n\n<li>Do 10 to 20 repetitions of 2 to 3 sets daily.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>If you&rsquo;ve ever felt a sharp pain in your shins when running, you may have a case of shin splints. This painful condition is a common issue for beginner and experienced runners alike. In fact, shin splints is one of the most common overuse injuries in the running community, affecting almost 35% of the athletic &hellip;<\/p>\n","protected":false},"author":1,"featured_media":11625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88],"tags":[100,192,135],"mv":{"thumbnail_id":11625,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/blog-post-127-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11605"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=11605"}],"version-history":[{"count":7,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11605\/revisions"}],"predecessor-version":[{"id":13622,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11605\/revisions\/13622"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/11625"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=11605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=11605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=11605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}