Shin Bone Injury
Shin Splints Treatment
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What are Shin Splints?
Shin Splints are a painful condition affecting the inner aspect of the shinbone where the muscles surrounding the area become overloaded, inflamed and painful. It is an overuse injury that develops over time and is treated with Physical Therapy. One of the most effective forms of pain relief is using a foam roller for your Shin Splints. This article will cover how to foam roller your shin splints, the best type of foam roller and foam rolling exercises for Shin Splints.
James McCormack is a Physical Therapist who specializes in foot & ankle injuries. james-mccormack.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
Related Article: Shin Splints Treatments
Foam Roller For Shin Splints
When you have Shin Splint pain, it is common for the muscles in the area to become tight and painful. They can reduce the range of movement in the ankle joint and contribute to worsening your symptoms. Using a foam roller correctly can provide pain relief to your symptoms, and when combined with the best stretches and rehabilitation exercises, it can cure your Shin Splints.
What is the best foam roller for Shin Splints?
There are hundreds of different types, shapes and sizes of foam rollers, so it can be a minefield when trying to know the best foam roller for your Shin Splints. We recommend a relatively smooth foam roller as it is just as effective as a foam roller with prominent nodules, but the smooth foam roller is not as painful to use. The best foam roller should also be firm so that it doesn’t sink under your weight, as this can make it challenging to use.
We recommend the Lux Fit foam roller as it is smooth with a high density making it great value for money. We recommend a size 24″ Lux Fit Foam roller as the optimal length for treating Shin Splints.
Foam Roller For Shin Splints
The Tibialis Anterior Muscle and the Calf muscle are the two muscles that are likely to get tight and painful from Shin Splints. Below is our recommendations on how and when to foam roll these muscles for Shin Splints relief.
Tibialis Anterior Foam Rolling
- Lie on your side with the front and side of your shin on the foam roller
- Cross the opposite leg over and on top of your affected side
- Lift your hips off the floor
- Move up and down the foam roller on the front and outer side of your shin.
- Duration: 30-60 seconds
- Sets: 3
Calf Muscle Foam Rolling
- Lie on your back with the back of your shin on the foam roller
- Cross the opposite leg over and on top of your affected side
- Lift your hips off the floor
- Move up and down the foam roller on the back of your shin.
- Duration: 30-60 seconds
- Sets: 3
Physiotherapy with James McCormack
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.
Related Article: 3 Best Shin Splints Stretches