Easy stretches to prevent shin splints recommended by a PT

Nobody wants to deal with shin splints. Thankfully, an expert has shared a set of simple stretches anyone can try to help prevent the common problem. a sports and dance focused Doctor of Physical Therapy shared the helpful tips in a post on his popular TikTok account @dr.dan_dpt.

"It's marathon season again, which means I'm up to my knees in cases of shin splits," shared the doctor, adding: "Here are some easy things that you can start doing for your shin splits to hopefully avoid seeing someone like me in person."

He explained: "Traditional shin splints are in the front of your shin and involve this muscle right here, your tibialis anterior. For the most part, it's a mixture of a lack of flexibility in the muscles of the calf and overuse in the muscles in the front of the shin."

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He then demonstrated a number of stretches, adding: "So doing some calf stretches to improve flexibility just like this one, holding 20 seconds, repeating three times with a straight back knee, and holding 20 seconds for three times again, but with a bent back knee." The expert said to repeat the stretch as necessary.

Dan continued: "You're also gonna want to do this toe raise exercise where you lean against something sturdy, keep your knees straight and bring your toes off the floor. This will strengthen that tibialis anterior and you can repeat this for two or three sets of 15."

However, it's worth knowing that shin splints can have various causes. "This year, I've actually seen more cases of posterior shin splints, which instead of your tibialis anterior is your tibialis posterior and it's behind your shin," the PT explained.

"Now, this muscle is really hard to stretch. So one of the best ways you can reduce symptoms is by really getting in there and giving yourself some self-massage.

"All you have to do is go right inside the shin bone, dig in pretty deep and work that muscle. It will not be comfortable. You're gonna wanna work on this for anywhere between three and five minutes and do it at a level that it starts to feel better the longer that you go," the expert added.

"But most importantly you're gonna wanna strengthen that muscle which you can do with a resistance band in a cross-legged posture. Starting with your foot completely relaxed just bring your toe all the way up towards the ceiling as much as you can and you should really feel that muscle working. You're gonna wanna repeat this exercise for two or three sets of 15."

Remember, you should always talk to a medical professional about any concerns you have. As the points out, it's normal for your muscles to ache or stiffen for a few days after exercise, but speak to your GP if your pain persists.