1. What Are Shin Splints?

Medial Tibial Stress Syndrome (MTSS) is commonly known as "shin splints." It refers to soreness and pain that runs from the knee to the ankle along the shinbone. This injury is more common in people who participate in sports that require a lot of running. Overexertion, such as exercising above your current fitness level, is one of the most prevalent causes of shin splints.

2. Causes of Shin Splints

Shin splints occur as a result of a dramatic increase or reduction in physical activity. Most of the time, the exercises consists of high-impact, repeated training of your lower leg muscles.

You are more likely to get shin splints if you run uphill often, have rigid foot arches or flat feet. Increasing the intensity of your workout or running long distances without preparing your muscles can also cause shin splints.

3. Signs & Symptoms of Shin Splints

The severity of the injury is determined by the appearing symptoms and the amount of rigorous activity. Pain only occurs during the early stages of the contusion when you exercise and fades when taking a break.

Exertion generates more severe pain as the injury deepens, and the discomfort can last for longer periods of time even after you finish the exercise. During the third stage, pain may be experienced even while the individual is at rest, indicating a more serious underlying problem.

Typically, the most noticeable sign of shin splints is pain around the lower tibia. It is also possible to have swelling in the afflicted region. Shin splint pain can range from acute and razor-like to dull and aching, both during and after physical activity. It is possible that touching or rubbing the sore spot will increase the pain.

4. Guidelines - Stretching Shin Muscles

• Stretching ensures better flexibility for exercises.
• Stretching your shin muscles is important to increase the range of motion and flexibility in the knee, lower leg, ankle, and feet muscles.
• Never push a stretch past the point of moderate strain. Despite the fact that stretching tight muscles might be unpleasant, you should never experience unbearable pain.
• Don’t hold your breath when you are stretching. While you are stretching, your body is under stress. Take deep breaths and relax to release the stress.
• A few minutes of stretching every day will progressively increase your flexibility, so start now!

5. Shin Splints - 10 Best Stretching Exercises for Shin Splints

5.1. Standing Shin Stretch

• Bend your knees a little bit while keeping the top of your foot on the floor.
• Elevate the angle of the right knee to the floor a little bit.
• Put the top of your foot down on the floor.
•  Tilt your body backward.
• The greater the intensity, the farther the stretch will be.

5.2. Double Kneeling Shin Stretch

• On a mat, bend your knees so that your hips are precisely above your heels.
• Your feet must be completely flat.
• Continue the stretch for 20 to 30 seconds.
• Stretch your shin but do not put too much pressure on your knees.

5.3. Raised Foot Shin Stretch

• Stand in a comfortable position with your feet planted firmly to the ground.
• Lift your heels slowly.
• Hold the position for 10 to 20 seconds and then lower your heels to the ground.
• Repeat for a total of four to five minutes.
• Switch your legs and repeat the stretch on the opposite side.

5.4. Shin Box Stretch

• Attain a 90/90 sitting posture on the floor.
• Lean back and rest your hands on the floor behind you for support.
• Hold this posture for 30 to 60 seconds.
• While in this posture, try to gently rotate to the other side.

5.5. Front Crossover Shin Stretch

• Place the top of your right foot on the floor in front of your left foot.
• Stand tall and position the tops of your right toes in front of your left foot on the ground.
• Slowly bend your left knee to bring your ankle closer to the ground.
• Hold the stretch for about 25 to 30 seconds.
• Change sides, repeat.

5.6. Resistance Band Seated Calf Stretch

• Sit straight on the floor at a 45-degree angle and extend your legs.
• Wrap a resistance band around your feet.
• Grip the band tightly in both hands.
• Slowly pull the band straight towards your ankle and shin until it stretches your calf.
• Repeat for two to three minutes for each side.

5.7. Roll Tibialis Anterior

• Get into a pushup position.
• Bend one knee on the roller and keep the other leg straight.
• Make sure the roller is touching your shin.
• Warm-up by rolling slowly back and forth over the bent leg.
• Keep your focus on the trigger points and put pressure on them by rolling over them for a minute.

5.8. Weight Seated Calf Raise

• Sit on a bench or a chair.
• Keep your back straight.
• Keep a dumbbell(moderate or heavy) on your thighs.
• Press the arch of your feet and raise your dumbbell as much as you can.
• Stay in the same position for 10 to 15 seconds.
• Repeat for three to five minutes.

5.9. Lying Calf Stretch

• Lie down straight
• Extend your legs straight in front of you
• Your body should make a 90-degree angle
• Now stretch your ankle inwards toward the shin
• Repeat for three minutes each.

5.10. Circle Knee Stretch

• Stand straight with your feet together.
• Bend your knees.
• Keep your feet flat on the floor
• Put your hands on your knees and move your knees in a circular motion.

6. Takeaway

Shin splints can be extremely painful and tend to interfere with everyday life. They may also prevent you from achieving your fitness goals. Fortunately, small precautionary steps greatly reduce the chances of shin splints. Other than the R.I.C.E methods, stretching exercises are an effective way to prevent shin splints or recover from the injury.

The stretching exercises mentioned above will help the healing process. If you feel any pain while performing these stretches, or if the condition persists, seek medical help immediately.