How to Stretch Your Shins

Stretching your shin muscles can help alleviate pain and tightness. Before you start stretching, warm up and get your blood flowing so your stretches are even more effective. Try to get in the habit of stretching and strengthening your shin muscles regularly to prevent tight shins in the future.

Method 1
Method 1 of 3:

Stretching and Exercising Your Shins While Sitting Down

  1. Sit with your legs stretched out in front of you. Slowly pull your toes back towards your body. As you do this motion, make sure you're feeling your shins tightening, so you know it's working. [1]
  2. Sit on the floor, and place a resistance band around a table leg or other object. Place your foot in the other end of the band, so the band is at its full length but not actually stretched. The top of your foot should be against the band, while your toes should be angled towards the table. Pull your foot towards you against the resistance of the band. Release. [2]
    • Try 3 sets with 10 to 15 reps each.
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  3. Kneel down on the floor. Sit back on your feet with the tops of your feet still flat on the floor. To stretch your shins, lean back even farther, bracing yourself with your arms. [3]
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Method 2
Method 2 of 3:

Stretching and Exercising Your Shins While Standing Up

  1. With your feet mostly together, step back with one foot and point your toe into the ground. Your toes or shoe should be touching the ground. Push your toe into the ground a bit, making sure your knee is bent. You should feel the stretch in your shin. [4]
    • Stand tall, and make sure your back is straight.
    • After 20 seconds, switch legs. Do 2 sets.
  2. Start with your feet together. Bring 1 foot (0.30 m) forward like you're about to take a normal step. However, leave your toes flexed upward, using your shin muscles to keep the main part of the sole from touching the ground. Pull your foot back to the starting position. [5]
    • Do 10 reps or so and then switch sides.
  3. Stand with your back to a wall. Position yourself about 1 foot (3.0 dm) out from the wall with your back still leaning against the wall. Lift your toes up together. Lower them back down and curl your toes under to stretch the front of your shins. [6]
    • Try 3 sets of about 10 reps each.
  4. Walk across the room, but exaggerate your heel-to-toe movement. Start at the very back of the heel, and roll your foot up until you're on your toes. Do the same for the other, and keep doing it as you walk across the room. [7]
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Method 3
Method 3 of 3:

Using Yoga Stretches

  1. Kneel down so your hips are over your knees. Then, extend your left leg out in front of you so your heel is touching the ground. Rest your hands on your hips and slowly point your extended toes down toward the floor. Hold for 5 breaths and then release. Do this a few times and then repeat with your other leg.
  2. Start in downward-dog with your palms and feet flat on the floor. Your body should make a triangle with the floor. [8] Bring your right foot forward and place it between your hands. Hold this position for 5 breaths, then do the same with the left leg.
    • You can also place a yoga block next to your front foot and place your hands on it.
  3. Kneel on the floor, then sit back on your legs. Bring one leg forward, and place the foot flat on the ground. Tap your toes up and down as fast as you can for 30 seconds. After you've finished your toe-tapping, massage your shin with your thumbs, focusing on the middle of the shin. Switch to the other side.
    • If you want, you can use a block to place your hands on instead of going all the way to the floor.
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Expert Q&A

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  • Question
    What stretches will help with shin splints?
    Kai Ng
    Certified Running Coach
    Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
    Kai Ng
    Certified Running Coach
    Expert Answer
    A big part of it is targeting your high quads since they can affect everything in your legs. Quad stretches, hamstring stretches, calf stretches, and glute stretches are all great for that. For your shins specifically, you can do shin pulls.
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      References

      1. ↑ https://www.fitnessblender.com/articles/how-to-get-rid-of-shin-splints-shin-splints-treatment
      2. ↑ https://www.bodybuilding.com/content/4-stretches-to-combat-shin-splints.html
      3. ↑ https://www.fitnessblender.com/articles/how-to-get-rid-of-shin-splints-shin-splints-treatment
      4. ↑ https://www.youtube.com/watch?v=WhU51BhZBT0&feature=youtu.be&t=17
      5. ↑ https://www.bodybuilding.com/content/4-stretches-to-combat-shin-splints.html
      6. ↑ https://www.bodybuilding.com/content/4-stretches-to-combat-shin-splints.html
      7. ↑ https://www.youtube.com/watch?v=WBao9NvAbfE
      8. ↑ https://www.doyouyoga.com/10-alignment-tips-to-improve-your-downward-dog/

      About this article

      Article Summary X

      To stretch your shins, sit with your legs stretched out in front of you, and slowly pull your toes back toward your body. You can also try kneeling down on the ground, sitting back on your feet, and leaning back as far as you can to stretch your shins. Or, you can stand up and point your toe into the ground, holding the stretch for 20 seconds. For more ideas from our Fitness co-author, like how to stretch your shins using yoga, scroll down!

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