Shin Spints Pain Relief Care

If you are reading this, you're looking to stop your shin splint pains.

Pain Relief Stretches For Plantar Fasciitis, Bunions & Hammertoes

---

1. Foot Circles & Point Flexes

(20 repetitions each) Lay on back. Hold onto back of knee and focus on circling foot clockwise 20x, then counter-clockwise 20x.  Then point foot to stretch downward and then point foot upward to stretch. Repeat 20x and perform for both feet.

---

2. Lying Calf Stretch with Belt

(3 minute hold) Use belt or strap and loop around the front of foot.  Pull on front of foot while leg is straight and raised to 45 degrees.

---

3. Lying Hamstring Stretch with Belt

(3 minute hold) Use belt or strap and loop around the front of foot.  Pull on front of foot while leg is straight and raised to vertical 90 degrees.

---

4. Back Extension

(3 minute hold) On all fours (knees / elbows).  Relax back and neck, shoulder blades come together. Dip belly button to the floor.  You can cup your head in your hands if possible.

---

5. Air Bench

(2 sets, 1 minute each) Press hips and small of back into wall.  Send weight backward through the hips and down through heels.  If knees hurt, do not bend knees as deeply.  Hold 1 minute, repeat twice.