Shin splints are agonising, frustrating and can really ruin your sports or exercise sessions. Happily you can make sure that you do not get them by using simple common sense best shin splint stretches and training.

If you have them now then you must first apply emergency treatment to get rid of the pain. To treat use the RICER program, that stands for Rest, Ice, Compression, Elevation and Referral, after you get rid of the pain you can move on to prevention stretching.
shin splint treatment is not the subject of this article though, see my other article on shin splint cures

This article is focused on best shin splint stretches you can use post immediate treatment and for long term prevention of shin splints (and to help you build lower leg muscles like flexible steel cable so that you can train like crazy with no worries)
Best Shin Splint Stretches In Detail

It is a fact that your muscles are more flexible when they have been warmed up (common sense really) so it is clear that best shin splint stretches should be a core part of your warm up and down.

You may also want to set aside some time for a specific prevention of shin splints session 2-3 times a week if you feel the need.

OK so here goes 11 Top Stretches To Use From Now On:

1) 1) Kneel and point your toes behind and gently sit back on your heels. Pressing the tops of your feet toward the ground.

2) Standing at arms length from a wall. Put your hands on the wall and keep your feet and knees straight. Then lean forwards as far as you can.

3) Stand with your feet flat in the ground. Bend your knees forward as far as you can while keeping your heels on the floor.

4) Put your feet flat on the ground and get a partner to hold them down. Have your partner put pressure on your toes and lift them against the pressure.

5) Sitting with your left ankle on right knee, apply pressure to inside of your foot (near big toe) with hand, then and turn your foot up and in, using the leg muscles.

6) In the same position as above, put pressure to the outside of the foot (near little toe) with your hand, and turn foot down and out using the leg muscles.

7) In the same position as above, put pressure to the top of foot (near toes) with your hand, and lift the foot using leg muscles. Repeat these with the right ankle on the left knee.

Sit on a table or chair attach a weight (a bucket filled with stones or sand works well) around the foot. Without bending your knee move your foot up and down from the ankle – Start light and work up.

9) Attach one end of a stretching exercise elastic band to the leg of a table or sofa and loop it around the end of the foot. Move your foot up and down and side to side against the bands resistance. Try to draw the letters of the alphabet in the air with your big toe.

10) Stand erect and raise up and down onto your toes several times. You can make it harder by doing it while standing on a step and allowing your calves to stretch over the edge of the step.

11) While sitting lower and raise your feet with the heels on the ground as high and quickly as possible for 60 seconds. This is a great one to do during work days while sitting at your desk.

6 Shin Splint Stretching Prevention Strengthening Activities

Do these to build the strength in lower legs to flexi-steel levels! In all cases start slowly, short durations, sets or reps and build up. Go until you get regular muscle work out ache. If you get any hint of splint type stress pain stop immediately.

1) Walk down (then back up) steep hills

2) Walk on your toes.

3) Walk on your heels.

4) Walk with your feet turned inward and outward.

5) With your socks off, gather up a towel that is flat on the floor, using only your toes.

6) Pick up marbles using your toes.

Set aside some time for regular best shin splint stretches and lower leg strength exercises and that is what you will get. Result = You will create lower leg muscles with the strength of steel combined with the flexibility of limp rope and will able to run or speed march like a maniac with no problems!

Check http://www.squidoo.com/shin-splint-stretches, http://www.freestretching.info and best shin splint stretches for more info and to learn more about emergency shin splint treatment and get a totally free 29 page download guide to stretches for sports performance and injury treatment and prevention that is perfect for creating your personal morning stretch sports stretching warm up and warm down program.

1. 11 Best Shin Splint Stretches You Must Use for prevention of shin splints
2. Massage Methods to Treat Shin Pain
3. Treat Your Feet Right If You Suffer From Shin Splints or Heel Pain
4. If You Would Like To Get Rid Of Your Knee Pain The Actual ‘Pain Free Knee’ Program Is Something That Can Help
5. Learn The Best 6 Stretches For Running Here

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