WEB STORY

downhill relief

tibialis anterior stretches

for shin splints from walking downhill

Toe Drag Stretch

Directly targets the tibialis anterior muscle that works overtime on downhills.

• Stand with feet hip-width apart
• Drag the toes of one foot backward along the ground
• Keep heel planted, feel the stretch in your shin
• Hold for 20–30 seconds, switch sides

3 sets each side

Seated Shin Stretch

Great for a deeper stretch while resting on the trail.

• Sit on the ground with legs extended in front
• Bend one knee and place the top of your foot flat on the ground
• Lean forward slightly, feeling the stretch along your shin
• Hold for 30 seconds, switch sides

do this at rest stops

Standing Shin Massage

Use your hands or a massage ball to release tightness in the tibialis anterior.

• Stand with one foot slightly behind the other
• Press fingers into the muscle on the outside of your shin
• Apply firm pressure and move slowly along the muscle belly
• Combine with ankle circles for extra mobility

1 minute per leg

Downhill Walking Tips

Prevent shin splints before they start with proper downhill form.

• Shorten your stride and increase cadence
• Lean slightly forward from the ankles, not the waist
• Land on a flat foot rather than a hard heel strike
• Use trekking poles to offload some impact

form matters

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