If you think your shin splints might be due to your footwear, you should change your shoes before beginning the stretches. You don’t want to hurt your shins more than they already are.
Make sure you wrap any ice pack with a cloth or towel. Applying ice directly to your skin can cause frostbite. [4] X Research source
Your stretches can be done at any point after you get shin splints. They are considered low impact exercises. [5] X Research source
For example, you should get shoes specifically made for running if you are a runner. They provide different kinds of support to help you with running. [6] X Research source
You can increase your holding time the more you do it. This will help increase the endurance and strength of your muscles. This stretch helps loosen and strengthen the front portion of your lower leg. If you are not using a wall, make sure the surface you lean against is sturdy. [7] X Research source
This will help loosen your calf muscle and relieve the pain in your shin. [8] X Research source
This will relax the top muscle and focus the stretch on the lower muscle. This stretch helps decrease the pain in your shins. [9] X Research source
You can do this one leg at a time if you are uncomfortable doing it with both at the same time. Make sure you only stretch as far as you can. You don’t want to overextend your muscles and hurt yourself. [10] X Research source
Repeat this exercise on the other side. Do 10–15 additional reps on this side as well. [11] X Research source
Make sure you don’t push down too hard on your knee. You want to stretch the shin and Achilles tendon, not injure yourself further. [12] X Research source
Do 4 reps. When you are first recovering, you can do this exercise up to three times a day to help loosen your muscles and promote shin health. [13] X Research source
Do 10–15 reps on this side. Next, switch legs and repeat on the other side. Do 10–15 reps on that side as well. [14] X Research source
This can also be used to alleviate shin splints. [15] X Research source
This exercise strengthens your lower leg and helps reduce the recurrence of shin splints. You can increase your strength by using heavier resistance bands or increasing to 20-30 reps. [16] X Research source
You can perform another kind of calf raise to strengthen a different set of calf muscles. Start with your big toes touching and your heels far apart. Slowly raise up onto your toes as high as you can go. After a few seconds, lower yourself back down. Repeat 10–15 times. [17] X Research source
This will help strengthen the calf and shin muscles in your legs. [18] X Research source
