Shin splints occur very often in runners who are training for long distances. It is important to incorporate cross training activities like biking, swimming, rowing,... or other non-weight bearing aerobic activity in order to give your shin muscles a break. When overused the anterior tibialis muscle becomes inflamed and irritated. Most often it's the anterior tibialis muscle but it sometimes can be the posterior tibialis muscle. If the pain doesn't subside with rest and stretching, get an evaluation from your Dr to rule out a stress fracture.Â
Start off by sitting in a long sit with legs straight out in front of you. Point your toes downward as far as you can. For a more intense stretch roll over onto your knees and sit on your heels. This will be a much deeper stretch and you should feel it in the front of your ankles and shins. Lift your knees into the air to get an even deeper stretch. Massage helps improve blood flow and circulation and relax the muscles in the front of the shin. You can use a ball to massage the muscles along the shin and get a deeper pressure release with the technique displayed in the video. You can do the same thing along the back of your leg to massage your calf muscle.
Ensure you have proper flexibility in your calf as well by using the strap around the ball of your foot pull on the strap to flex your ankle as you straighten your knee and press your heel away you will get more length in your calf muscle. Which will help with your gait and running mechanics.
