7 Stretches for Shin Splints That Can Help Your Legs Feel Way Better

Calf Stretch (Standing):

Stretch your calves, both the gastrocnemius and soleus muscles. Stand with your hands on a wall or chair for support. Step one leg back with your heel flat on the ground.

Seated Calf Stretch with Towel:

This stretch targets the soleus muscle specifically. Sit on the floor with your legs extended. Loop a towel around your foot and gently pull back on the towel to stretch your calf.

Toe Wall Stretch:

This stretch works the muscles along the tops of your feet. Stand facing a wall and place the balls of your feet on the wall. Lean forward while keeping your heels flat on the ground.

Stair Stretch:

This stretch combines a calf stretch with a plantar fascia stretch. Stand with the balls of your feet on a step, with your heels hanging off. Lower your heels down slowly until you feel a stretch in your calves and the soles of your feet.

Tibialis Anterior Stretch:

This stretch focuses on the muscle on the front of your shin. Sit on the floor with one leg extended and the other bent with your foot flat on the ground.

Shin Splint Massage:

Use a foam roller or massage ball to apply pressure to your shins and calves. Roll back and forth for a few minutes to help loosen tight muscles and improve circulation.

Ankle Circles:

Improve flexibility in your ankles which can help prevent future shin splints.  Make small circles with your feet, 10 circles in each direction. Repeat 2-3 times.