If you’ve ever been sidelined by shin splints you know that the pain from a seemingly innocuous place like the front of your calves can be extremely difficult to deal with and can definitely take you out of the game or off the running course. As with any soreness in the body, shin splints are best if they never happen at all. To that end you should take steps to prevent them by wearing well fitting, supportive shoes and resting whenever necessary. And the most important thing you can do to try and prevent shin splints is stretch the area before any workout.
Wall Lunge Stretch
If your calves are stretched well, you have less chance of getting shin splints. To stretch the two main muscles in the calf, the gastrocnemius and the soleus muscles, the stance in essentially the same, with a small adjustment. To stretch the gastrocnemius, stand facing the wall with your front foot bent at the knee in a shallow lunge and your back leg straight. Lean and push against the wall, feeling the stretch in your back leg. Then, to stretch the soleus muscle, bend the knee of your back straight leg while still pressing against the wall.
Now turn your back to the wall and stand a foot or two away from the wall. Lean back, placing your butt, hips and shoulders against the wall, but leaving your feet a couple feet from the wall. Lean back on your heels and lift your toes in the air. Hold the wall to steady yourself if you need to. Hold your flexed foot up for a 5 count before lowering your toes. Then lift them again and repeat a few times.