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How Yoga Can Help With Shin Splint Pain Relief

Learn how yoga stretches can help alleviate shin splint pain and how choosing the right custom orthotics provides support to prevent future occurrences.

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By Janik Sundstrom
Davor Štefanović - Editor for Upstep
Edited by Davor Štefanović

Published April 3, 2023.

Shin splints is a common overuse injury that often occurs as a result of repetitive physical activity. Shin splints refer to pain along the inner aspect of the shin bone (tibia), usually due to inflammation occurring in the muscles and tendons surrounding the bone. Physical activities that include running or jumping are often associated with the development of shin splints. Changes in the amount and duration of exercise are major contributing factors.

Rest, application of ice, stretches, and orthotics can all help manage shin splints. Anti-inflammatory medications and physical therapy also prove to be useful. Those with flat feet or rigid arches, as well as those exercising in worn-out shoes, are at a higher risk.

Yoga targeting the lower legs will stretch and strengthen the muscles surrounding the tibia to help improve your symptoms while preventing reoccurrence in the future.

Stretches to Prevent Shin Splints

Tibialis Anterior Stretch: This stretch aims to target and stretch the tibialis anterior muscle, found on the front of your lower leg.

  • Start by sitting on your knees with your feet together behind you.
  • Place your hands on the floor in front of you, slightly pointing your toes behind your body.
  • Lean forwards and slowly raise yourself up, allowing yourself to feel the weight of your body through your toes.
  • This should elicit a stretch in the tibialis anterior muscle, and hold for 15- 30 seconds.
  • Repeat 3-4 times.

Achilles Tendon Stretch: This stretch will help stretch the calf muscles and the Achilles tendon.

  • Start sitting on your buttocks with your legs out in front of you.
  • Bend one knee and allow the other leg to be out in front of you with your heel on the floor.
  • Loop a towel or belt around the foot of your outstretched leg and slowly pull back towards you. This should elicit a stretch in the calf muscle and Achilles tendon.
  • Hold for 15 - 30 seconds and release.
  • Repeat 3- 4 times on both legs.
  • For the more experienced yogis, a downward-facing dog is also a great way to target these muscles.

The Path to Shin Splint Relief

In addition to yoga stretches targeting shin splints, orthotics play a crucial role in treating and preventing the pain and discomfort associated with this condition. It's important to choose the best insoles for shin splints, as custom orthotics help reduce the shock placed on the tibia bone and surrounding structures. Upstep's custom orthotics offer an effective and affordable solution for managing shin splints. Moreover, individuals with flat feet or rigid arches will especially benefit from the support and stability provided by custom orthotics.

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