Lower Extremity Stretches
IN THIS LESSON
An essential stretch for runners, walkers, or anyone experiencing tightness on the front of the lower leg. Lengthening the tibialis anterior is a key strategy for alleviating and preventing the pain associated with shin splints.
Instructions
Step 1: Get into Position
Begin by kneeling on a soft but firm surface, like a yoga mat or carpeted floor.
Your knees should be together, and the tops of your feet should be flat on the floor, with your toes pointing straight back behind you.
Step 2: Engage the Stretch
Place your hands on your thighs for support.
Keeping your back straight, slowly and gently lower your hips back to sit on your heels. You should feel a stretch along the front of your shins and the top of your feet.
Step 3: Hold and Breathe
Hold this position for 20-30 seconds while breathing deeply.
The stretch should feel gentle and productive. Do not push into any sharp or pinching pain in your ankles or knees.
Step 4: Release
To come out of the stretch, lean your torso forward, place your hands on the floor in front of you, and gently lift your hips off your heels.
Pro-Tip: If the stretch is too intense on your ankles, or if you cannot sit all the way back on your heels, place a small, rolled-up towel or blanket directly under your ankles (right where the foot meets the shin) before you sit back. This will reduce the angle and soften the stretch.
