How to Stretch Your Calves and Get Rid of Shin Splints For Good

By [http://EzineArticles.com/expert/Trisha_Butler/2237484]Trisha Butler

Shin splints are caused from the Tibialis Anterior and/or the Tibialis Posterior actually starting to pull away from the periosteum (or connective tissue that covers the bone). This is caused when the muscles are too tight creating trigger points, or knots. The trigger points begin to inhibit ROM and literally begin to pull at the attachments and tear them away from the bone. Yes, Ouch! This will cause pain down the front, outside of the shin from the Tibialis Anterior. Pain down the back, inside of the shin bone and close to the ankle will be from the Tibialis Posterior.

The Tibialis Anterior is located on the front, outside of your shin bone, or tibia. It is attached to the outside of the leg, under the knee, goes all the way down the front of the bone, crosses over the ankle, and hooks under the big toe. Its responsibility is helping to lift the lower leg when taking a step up or moving it in any way.

The Tibialis Posterior is located behind the tibia, deep on the backside of the bone in the posterior compartment, and hooks under the ankle. It's responsible for inversion of the foot and plantar flexion (lifting the foot). It's also the main stabilizer for the lower leg. So if it gets tight and/or forms trigger points you can experience imbalance and begin to compensate in your gate (or the way you walk). Eventually the imbalance will make its way up into the hips and now we have a new set of issues.

Who Can Get Them?

Anyone can get them. However, people who are on their feet for long periods of time (runners, athletes, nurses, doctors, constructions workers, etc.) have a higher chance of experiencing shin splits at some point in their life. Women who wear high heels throughout the day also have a tendency get them because the angle the foot is at causes the muscles to become overworked and develop trigger points.

How They Form:

• When you're on your feet repetitively for long periods of time

• Run on hard surfaces

• Have flat feet

• Have misalignment in the hips, knees, and/or ankles

• Lack of stretching

• Poor circulation

• Poor support in you shoes

• Wearing high heels for long periods of time

Treatments:

• Stretching/Yoga

• Foam rolling

• Self Massage

• Professional Massage

• Check your shoes for support

• Rest

• Ice

How to Stretch Your Calves

Stretching your calves with a stretching band or strap will help to address both the Tibialis Anterior and Posterior. To do so you can lay on you back on a mat, rug, or carpet with both legs straight in front of you. You may use a stretching band, strap, towel, or even a belt for this stretch.

Wrap the band around the ball of your right foot and lay back slowly. Then using the band slowly raise your right leg to where you feel resistance in the calf muscles. Breathe in through your nose and out through your mouth to help get oxygen to the muscles and help them to relax and release. Once they let go at this point you can stretch a little farther.

To target the Tibialis Anterior a little more you can slowly turn your toes inward, rotating at the ankle slightly, and pointing the big toe where it attaches. Then gently flex the foot again to the original position and press into your heel to address the Tibialis Posterior.

You can bend the opposite knee for a more intense stretch if you like. Then, relax your leg back into starting position and repeat on opposite side. Repeat a few times on each side.

Discomfort is expected but you don't want pain. If you experience pain while trying to stretch the muscles are probably too tight. You may need to do some self-massage first on the calves before you stretch to alleviate some tension. However, if the Trigger Points that have developed are severe an NMT (Neuromuscular Therapy) massage will be more effective to release the muscles and give you relief.

Extra Tips

Foam rolling or using a self-massage stick will help the Tibialis Anterior, but it's rather difficult to address the Posterior using these because of its location. If they persist seek out a highly skilled therapist who is knowledgeable about this subject. [http://www.livefitwtrish.com/]

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Article Source: [http://EzineArticles.com/?How-To-Stretch-Your-Calves-and-Get-Rid-of-Shin-Splints-For-Good&id=9308202] How to Stretch Your Calves and Get Rid of Shin Splints for Good.