Shin Exercises
Shin Splints Exercises
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Director at Flawless Physio
James McCormack is a Knee, Foot and Ankle Specialist Physiotherapist with over 10 years experience.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
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Does Foam Rolling Help Shin Splints?
In our experience as Foot and Ankle experts, foam rolling is an excellent solution for easing your pain from 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 relieve your symptoms, and when combined with the best stretches, footwear and rehabilitation exercises, it can cure your Shin Splints.
James McCormack is a Physical Therapist who specializes in foot & ankle injuries. James-mccormack.com participates 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
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. 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 a Lux Fit foam roller as it is just as effective as a foam roller with prominent nodules, but the smooth surface of the Lux Fit Foam Roller is not as painful.
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.
Buy Lux Fit on Amazon
How to use a 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 are 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
Can Foam Rolling Make Shin Splints Worse?
If performed incorrectly, Foam Rolling can worsen the Shin Splints symptoms. In our experience, you should avoid Foam Rolling directly on the shin bone.
Foam Rolling the Calf and Tibialis Anterior muscles are more likely to provide pain relief from Shin Splints.
Physiotherapy with James McCormack
This article is written by James McCormack, a Lower Limb Specialist who is an expert in treating Shin Splints.
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack if you are experiencing any of the symptoms discussed in this article. James offers Online Physiotherapy Appointments weekly and face-to-face appointments in his London clinic.