As the weather improves and more and more people are heading outside to run, shin pain or shin splints can be quite common. One exercise that you can try is foam rolling out your shins.
Shin splints are not a specific injury but a general type of pain. Your shins may feel like they are throbbing after a run, or even after short bursts of movement. Shin splints are also called medial tibial stress syndrome. Shin splints arise from stress on your shinbone and inflammation in the tendons that connect your muscles to your bones. Shin splints can occur for a variety of reasons, including flat feet (when the arch of your foot collapses on impact), shoes with poor support or that don’t fit well, not warming up and cooling down, and weakness in the ankles, hips and core. If you suddenly increase the intensity, frequency or durations of your workouts, you may also experience shin splints.
Shin splints can range from discomfort to sharp and throbbing pain. If you are experiencing shin splints, try out this foam rolling exercise to decrease pain from shin splints.
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You’ll need a foam roller that is a minimum of 1 foot in length. Move into a three-point position, with your hands out front and one knee behind and most of your weight on your hands. Prop yourself up with the foam roller below your knee joint above the meaty part of that shin. Roll over that meaty part and return back. Adjust your hands so that you can move the foam roller further down. Roll from that meaty part all the way down to just above the ankle.
Foam Rolling Shin Splits
The amount of weight you are put into the foam roller depends on you. You should feel a deep massage but you shouldn’t be in pain. You are foam rolling the tibialis anterior; self massaging it to help the metabolites move out of that muscle. I recommend you do 5 to 10 repetitions on each side. This will decrease the stiffness and the tightness in your shins.
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Rick Kaselj, MS
If you suffer from shin pain and you’re looking for a solution that will help you overcome shin splint, then click here to check out Shin Splints Solved. I put this program together to help runners and others with shin pain overcome shin splints and get back to a pain free life.