How To Use A Foam Roller For Shin Splints

What are Shin Splints?

Shin splints often refer to pain along the tibia bone in the shin. (Mayo Clinic Staff, 2019; Alaia, 2019). The medical term used for shin splints is “medial tibial stress syndrome” (Alaia, 2019; Mayo Clinic Staff, 2019). This pain is often caused by the inflammation of structures surrounding this region of the leg, which includes the muscles, tendons, and periosteum of the bone (Alaina, 2019; Mayo Clinic, 2019). 

Why do people get Shin Pain?

Shin pain occurs when the structures surrounding the lower leg endures repetitive stress without adequate rest. (Alaia, 2019; Mayo Clinic Staff, 2019; Johnson, 2019). Shin splints may also develop because of changes to one’s workout routine, such as an acute change in the frequency, intensity, time, or type of activities (Alaia, 2019). This is not always necessarily an increase in activity; as it can also occur after an acute decrease in activity. There are certain risk factors such flat feet (pes planus), and/or improper footwear (someone who wears worn out footwear) who may be more prone to shin splints (Alaia, 2019; Johnson, 2019).

How to Prevent, Avoid, and Treat Shin Splints?

Ways to prevent, avoid, and treat shin splints may include (Alaia, 2019; Mayo Clinic Staff, 2019; Johnson, 2019):

• refrain from overworking and performing an exercise

• providing sufficient rest after each workout session or exercise

• incremental changes to one’s exercise routine

• cross training [partake in running, swimming, and/or biking (not only one specific exercise, but engaging in different types of exercises that stress different parts, rather than only stressing one specific system all the time)]

• wearing proper and supportive footwear and/or orthotics

• compression to the area of pain (i.e. compression sleeves for better blood circulation)

• massaging one’s leg (the use of a foam roller may help)

• strength training and shin stretches

• ice application 

One may also take NSAIDs (nonsteroidal anti-inflammatory drugs) such as Advil to help cope and/or treat the pain and inflammation (Alaia, 2019; Johnson, 2019). 

Shin Pain and Running

Shin splints are often found in runners (Alaia, 2019; Mayo Clinic Staff, 2019) - due to the greater stress or reaction forces from the ground - compared with walking. This is because of repetitive load transferred up the tibia which may cause stress, irritation, and inflammation. That is not to say that every runner will get shin splints. Load management is paramount for adequate recovery of the stress put onto the tibia and surrounding tissues. Running on uneven, slanted, elevated, and/or hard surfaces may also increase the risk of developing shin splints (Johnson, 2019).

Shin Splint Stretches/How to Stretch the Shins 

There are many different types of stretches that will help with shin splints. These stretches target the muscles of the lower leg (gastrocnemius and soleus, which are part of your calves, and tibialis anterior muscle which sits in the front of one’s lower leg/shin). Some stretches for shin splints may include:

• Gastrocnemius calf stretch: 60 second hold for 3 sets (AskDoctorJo, 2012; Hecht, 2019)

  • Sitting on a flat surface with one’s foot straightened out in front, place a foam roller under the ankle and roll forwards and backwards on it. Pressure can be placed on the foam roller by the leg for a greater stretch. 

  • Standing in front of a wall, place one foot behind the other while keeping the back foot straight and flat. Bend the foot in the front at the knee joint. A stretch should be felt in the back leg. 

• Soleus calf stretch: 60 second hold for 3 sets (Hecht, 2019)

  • Standing in front of a wall, place one foot behind the other while keeping the foot flat on the floor. Bend the foot at the front slightly at the knee joint and bend the foot at the back, down. A stretch should be felt in the back leg.  
    
    

• Achilles tendon standing stretch: 60 second hold for 3 sets (Hecht, 2019)

  • Using a ladder, step stool, or a thick textbook, “standing on the balls of the feet” on the edge of the equipment, raise the heel all the way up and all the way down.

• Tibialis anterior muscle stretch: 60 second hold for 3 sets (AskDoctorJo, 2012)

  • Sitting on a flat surface with one’s foot straightened out in front, flex (pointing one’s foot forwards) and extend (pointing one’s foot backwards) one’s foot at the ankle joint (i.e. stepping on a pedal and releasing it)

  • Go on all for limbs (bending at the knees; hands, knees, and toes are the contact points with the floor). Using a foam roller, place it under the knee and roll forwards and backwards (the motion is similar to when one is kneeing someone or something). Pressure can be placed on the foam roller by the leg for a greater stretch. 

Exercises for Shin Splints

There are also many different types of exercises that will help with shin splints. These exercises focus and target mainly the muscles of the lower leg. Some examples of such exercises that strengthen the anterior tibialis, gastrocnemius, and soleus muscles include (AskDoctorJo, 2012):

• Tibialis Anterior Exercise: 10 reps for 3 sets

  • Sit down on a flat surface with one’s foot straightened out in front and prop the ankle up with a towel or swimming noodle. 

  • Using a resistance band wrapped around the balls of one’s foot (tension of the band will be dependent on one’s strength/ability), flex the foot and extend the foot at the ankle joint (like stepping on a pedal and then releasing it) in a steady and controlled manner.

  • Stand shoulder width apart. Stand up on the toes and then roll back onto the heels (like a rocking motion for the roll). If necessary, hold onto something for balance. 

• Toe Walk and Heel Walk: Walking 20 meters for 5 sets

  • Walking on one’s toes and one’s heel.

• Toe Drag: 10 reps for 3 sets

  • With one’s toe pointed towards the floor or with the toes pointed inwards towards the floor, drag it across in a swinging motion (like kicking a soccer ball).

• Heel Raises: 10 reps for 3 sets

  • Using a ladder, step stool, or a thick textbook, raise the heel all the way up and all the way down.

How long do Shin Splints Last?

There is no exact timeframe in which dictates how long shin splints may last; the prognosis is quite varied between individuals. Individual outcomes will depend on, their activity levels, external pressures such as competition, and how long it takes for one to rehabilitate their leg back to normal. For example, if someone does not reduce the loading/physical activity in the leg, it may not be such a good idea and may delay the healing process. According to some sources on average, it may take “3 to 6 months to heal” (Ma, 2018).

Summary

Shin splints is a treatable and curable condition. It entails pain that emerges from the lower leg, specifically near the tibia/shin bone (Mayo Clinic Staff, 2019; Alaia, 2019). It often occurs in runners from repetitive movements that put stress on the tibia (Alaia, 2019; Mayo Clinic Staff, 2019). Wearing proper footwear, providing enough rest, progressing an exercise routine incrementally, and strengthening the surrounding muscles will help to reduce the risks of sustaining such injury (Alaia, 2019; Mayo Clinic Staff, 2019; Johnson, 2019). Overwhelming evidence in the literature points to load management and performing specific exercises/stretches to optimise injury management.

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References

Alaia, M.J. (2019, August). Diseases & Conditions Shin Splints. OrthoInfo. https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints

AskDoctorJo. (August 6, 2012). Shin Splints Strengthening Exercises & Stretches – Ask Doctor Jo. [Video]. YouTube. https://www.youtube.com/watch?v=-tHXkt5JZMc 

AskDoctorJo. (August 6, 2012). Shin Splints Stretches & Exercises – Ask Doctor Jo. [Video]. YouTube. https://www.youtube.com/watch?v=Z2G5WCJBpps

Hecht, M. (2019, March 6). 7 Stretches for Shin Splints. healthline. https://www.healthline.com/health/shin-splint-stretches

Johnson, S. (2019, September 19). Shin Splints. healthline. https://www.healthline.com/health/shin-splints

Ma, B. C. (2018, November 5). Shin splints – self-care. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000654.htm#:~:text=Know%20that%20shin%20splints%20can,into%20your%20sport%20or%20exercise.

Mayo Clinic Staff. (2019, September 17). Shin splints. MAYO CLINIC. https://www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105

Sears, B. (2020, February 9). How Long Will My Shin Splints Last? verywellhealth. https://www.verywellhealth.com/how-long-will-my-shin-splints-last-2696433

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