Muscle Stretches of the Shin Done in a Chair

If you're an exercise newbie or have recently boosted the intensity of your workouts, don't be surprised if your shins start to kvetch. A sudden increase in your level of activity can lead to shin splints, a condition that causes inflammation and pain along the front lower leg. Gentle stretching can help reduce or prevent exercise-induced shin pain as you settle into your new routine. Stretch once or twice a day and during the cooldown portion of your workouts. When you can't leave your desk, kick off your heels and stretch in your chair.

Dynamic Ankle Circles

• Ankle circles involve slowly rotating your foot in large, continuous circles. As a dynamic stretch, they're ideal before a brisk walk, run or an aerobics class. To perform ankle circles while seated in a chair, sit straight with your left foot on the floor in front of you. Extend your right knee slightly so you have room to manipulate the foot and ankle. Imagine your right big toe is a crayon and use it to draw large circles in the air, working slowly through your full range of motion. Complete 12 to 15 rotations to the right and 12 to 15 rotations to the left. Repeat with the left foot.

Against the Floor

• Once your lower leg muscles are warm, progress to a static shin stretch. While grasping the front of your desk for light support, shift to the right side of your chair until your right buttock is just over the right edge of your seat. Bend your right knee, extend the ankle and rest the tops of the toes on the floor slightly behind you. Gently push the top of the foot toward the floor to lengthen the shin muscles. Hold the position for up to 30 seconds. Relax the leg briefly and repeat the stretch up to four times. Switch to your left leg.

Hands On

• Alternatively, stretch the shin muscles with your hands. While sitting tall, place your right heel on your left thigh, near the knee. Relax the right knee to the side and extend the ankle and toes. While bracing the ankle with your right hand, rest the fingers of your left hand lengthwise across the top of the right foot and pull gently on the forefoot, increasing the arch of the right foot and extending the ankle further. Hold the position for 10 seconds. Pull a bit more and hold for another 10 seconds. Repeat once more and then relax the foot. Repeat the sequence up to four times before switching to your left foot.

Considerations

• Ideally, you should stretch your shins after a vigorous cardio or strength training workout when your muscles are warm and supple. At various times during the day, do a mini cardio warm-up before you stretch to increase blood flow to your lower body and to prevent stretch-related injury. March on the spot while pumping your arms for five to seven minutes. When you stretch your shins, don't expect the same sensation of tension you might experience when you stretch other muscles; shin stretches are more subtle. If you've got an acute case of shin splints, try icing your shins for 10 to 15 minutes after workouts to alleviate soreness. If your shins appear hot and inflamed or if pain persists during rest, see a doctor to rule out serious injury.