The muscle that lies on the front of your shin, the tibialis anterior, needs to be stretched just like any of your other muscles. This is the muscle that runs from your knee to your ankle on the front of your leg.Stretching the front of your calf can relieve tension built up from walking or exercise. Stretch your calf either sitting down or standing up.
Sitting Toe Curl
Sit down in a comfortable chair with a seat that comes up to the back of your knees when standing. Cross one of your ankles over the knee of your other leg.
Use the heel of your hand to slowly press the toes of that foot downward, toward the floor.
Bend the arch of your foot downward so that your foot curves toward your heel. Do not bend it so far that you feel pain, though. Hold the stretch for 20 seconds.
Bend your ankle so that it is as straight as possible while the toes and foot are still bent. Hold this stretch for 20 to 30 additional seconds.
Repeat the stretch four times. Switch feet and repeat the sequence.
Kneeling Shin Stretch
Sit on your exercise mat so that your knees, shins and the tops of your feet are against the mat and your buttocks are hovering over your heels and feet.
Lean your body weight back, onto your feet. You will start to feel a stretch in the shin and ankle area. If this move is too difficult, support yourself with your hands and just lower your buttocks as far as you can.
Hold the stretch for 20 to 30 seconds. Repeat the stretch four times to fully stretch out your shin and ankle area.
Standing Shin Stretch
Stand up and balance on one foot while raising the other toward the back. Hold on to a wall or the back of a chair for balance if needed.
Bend the toes of the raised foot so that the tops of the toes are pointing upward.
Grab your toes with the hand that is on the same side as the raised foot. Your heel and arch will probably touch your buttocks during the stretch if it is done correctly.
Extend your foot to its limit and hold the stretch for 20 to 30 seconds.
Repeat the stretch four times and switch feet.
Ankle Dorsiflexion and Plantar Flexion Stretch
Do all of your stretches slowly to get the full benefits.
Do not overextend a stretch. If you are in pain, stop the stretch and consult your doctor.
Sit down on the floor or an exercise mat with your legs straight.
Loop the center of the exercise band around one of your feet so that the elastic is resting on the ball of your foot, just below your toe knuckles. Hold the two ends of the elastic in both hands.
Straighten your back and pull the band as you push your heel forward.
Hold 15 to 30 seconds, then release the band and let your foot go back to its natural, relaxed position. Do two to four repetitions.
Bend your foot against the pull of the band so that your toes are pointed away from you.
Hold the position for 15 to 30 seconds.
Return your foot to starting position and flex your foot against the band 10 times. Switch feet and repeat.
Tips
Warnings
References
- ExRx: Standing Shin Stretch
- Get Body Smart: Tibialis Anterior
- Athletes Treating Athletes: Stretching Shin/Outer Ankle
- ExRx: Tibialis Anterior
- ExRx: Kneeling Shin Stretch
- American Academy of Orthopedic Surgeons: Foot and Ankle Conditioning Program
- The American Council on Exercise: Seated Calf Stretch
Resources
Writer Bio
Since 1998 Alina McKee has written for dozens of traditional and online beauty, fashion, health and parenting publications including Pregnancy.org, Mama Health and Real Beauty. As a professional artist, her articles about these subjects have been used in magazines and websites around the globe. McKee has a diploma in fine art from Stratford Art School.