Tight, achy shins can mess with your exercise routine…and whatever else is on your agenda, like strolling with your pup or climbing stairs. But with a seated shin stretch, you can deliver sweet relief to your barking legs—and all you need is a chair to get it done.
We tapped Femi Betiku, PT, DPT, CSCS, a physical therapist and Pilates instructor in Westchester, New York, to understand what causes shin tightness in the first place, the ideal way to stretch this area, and the perks of doing so. We also got his input on a simple-yet-seriously effective seated shin stretch you can try today. Ready for quick relief? Here’s the at-home solution your achy legs have been begging for.
Why do shins get tight?
First, let’s get clear on what your shins are. Technically, the shin is a bone called the tibia, which extends from below your knee to the ankle. A muscle, known as the tibialis anterior, runs right along the tibia, at the front part of your lower leg.
When you feel tightness in this area, it’s usually the result of the tibialis anterior getting overworked, which causes tiny fibers of that muscle to start pulling on the bone, Dr. Betiku explains. This, in turn, leads to inflammation in the area. Now, the inflammation itself isn’t a problem. “It’s okay if it’s inflamed,” Dr. Betiku says—as long as it’s a temporary thing and the muscle fibers go on to heal. But when that doesn’t happen, and the inflammation just sticks around, then that’s what can bring on the sensation of lingering tightness and/or pain, he explains. In fact, there’s a name for this: shin splints, or medial tibial stress syndrome in medical-speak.
Shin splints are common among runners, especially those who just ramped up their training, since that can force the tibialis anterior into overdrive. “Also it can happen with people who just started a new walking program,” Dr. Betiku adds. Walking or running uphill, or on uneven or hard surfaces, can also overwork the tibialis anterior, triggering shin tightness and pain.