Shin splints, also known as medial tibial stress syndrome, is a common condition characterized by pain along the shinbone (tibia) – the large bone in the front of your lower leg. This pain can occur during or after physical activity, especially activities that involve repetitive stress on the shinbone, such as running or jumping. Shin splints are often caused by overuse, improper footwear, inadequate stretching, or biomechanical imbalances.
Although shin splints are often viewed as a runner's injury, it affects many beyond. I have suffered from shin splints since I was young and I certainly am not a runner. Nor do I have flat feet. I have been doing yoga for 8+ years and I still get shin splints. BUT, the only thing guaranteed to relieve the pain is a good stretch on my mat - just 20 minutes makes a huuuge difference! In fact, when my shin splints come back I immediately realize I have been neglecting the needed time on my mat. In saying this - yoga may not necessarily cure the occurance of shin splints, but will typically keep in at bay when kept up with.
A recent study of the University of Michigan found that there are more muscles involved in shin splints than previously thought, specifically small muscles in the feet and calves. It has been known that shin splints are also connected to tightness in the following - hamstrings, calf muscles, & achilles; as well as weakness in the following - hip muscles & ankles.
Essentially, when choosing targeted yoga poses we are looking for those that will both strengthen & lengthen the lower body.
Five Yoga Poses to Aid Shin Splints:
Downward Facing Dog (Adho Mukha Svanasana): This pose stretches the calves, hamstrings, and Achilles tendon, which can help relieve tension in the shin area. It also promotes better blood circulation to the legs, aiding in the healing process.
Triangle Pose (Trikonasana): Trikonasana provides a deep stretch to the calves and hamstrings while strengthening the muscles around the shin area. This balance of stretching and strengthening can help prevent shin splints and aid in recovery.
Warrior I (Virabhadrasana I): Warrior I helps strengthen the muscles of the legs, including those around the shins. The back foot at a 45 degree angle brings a target stretch to the calf muscle. The pose also works (strengthens) the hip abductors by squaring the hips to the front of the mat, or rolling your inner thighs together.
Seated Forward Fold (Paschimottanasana): This seated pose stretches the entire back of the body, including the calves and hamstrings. By releasing tension in these muscles, you can reduce stress on the shins and promote healing.
Low Lunge (Urdhva Ashva Sanchalasana): This pose stretches the hamstrings and calves, while strengthening the hip muscles. The lengthening of muscles within the shin can help relieve pain from shin splints.
Why These Poses Help:
Stretching: These poses involve deep stretches of the calf muscles, hamstrings, and surrounding muscles. Proper stretching can reduce muscle tension and promote better circulation to the shin area.
Strengthening: Strengthening the muscles around the shin, ankle & foot can improve overall lower leg stability and reduce strain on the shinbone. The strengthening of the hip abductor muscles allows for better support for the legs, reducing pressure on the tibialis anterior.
Alignment and Balance: Many yoga poses emphasize foundational alignment and balance, which can help improve your posture and gait, reducing the likelihood of developing or aggravating shin splints.
Blood Circulation: Yoga poses encourage better blood flow throughout the body, aiding in the delivery of oxygen and nutrients to the affected area for faster healing.
Note of caution:
Remember, it's important to consult a medical professional before starting any new exercise routine, especially if you're dealing with a specific condition like shin splints. Yoga can be a valuable complementary approach to managing shin splints, but it's essential to ensure that you're practicing safely and effectively.
