If you are a runner you're probably familiar with the aching pain of shin splints. Shin splints cause pain in two common areas depending on which muscle is affected.
Pain felt on the outside or lateral aspect of the lower leg is called anterior shin splints and is usually due to trigger points or tension in the tibialis anterior muscle.
Pain felt on the inner or medial edge if the shin is usually due to tension in the tibialis posterior muscle and appropriately named posterior shin splints.
Whether you are experiencing the pain of anterior or posterior shin splints, it's always a good idea to massage both sides of the leg as well as the back of the leg. Listed below are directions on how to effectively massage the lower leg to alleviate the pain of shin splints and when done regularly to prevent the pain from recurring.
Note: This is not meant to be a diagnosis and as such is only a general guideline. In the advent of serious injury or pain please seek the aid of a physician.
Start warming up the muscles for deeper massage by doing gentle compressions to the outside, inside and back of the lower leg. Using your palm gently press with the heel into the muscles on the inside of the leg being careful not to press directly into or onto the shin bone delineated below by the dashed lines. Make 3-5 passes along the inner leg then using your fingers or palms begin to press and release along the outer aspect of the leg. Again make sure not to press into the bone. Make 3-5 passes up and down the leg from the ankle to the knee.
Then begin to massage the back of the leg by gripping either side of the calf, squeezing and releasing.
Once you have warmed up all the muscles it's time to work deeper to relieve any adhesion or built up tension. Start on the outer leg and use a rolling pin or foam roller to roll up the leg from the ankle to the knee. I use enough pressure to grip the muscle but you don't want to use so much pressure that you are cringing in pain as this may tear the muscle fibers and lead to soreness after the massage. Again make 3-5 passes along the outer leg.
Next dig into the muscle with your thumb and slowly run your thumb in two lines down the outer leg. One line just to the outside of the shin and another parallel line just to the outside of the first line. Again do 3-5 passes on each line. If it helps you can also use some lotion for lubrication at this point but I like to get better drag on the muscle by not using lotion. You will have to progress more slowly however. During this process you can also stop on tender areas and apply a static pressure and wait for a release of the muscle or reduction in pain before moving on. This will help to relieve any irritated trigger points in the muscle.
Next repeat the above procedures on the inside of the shin. Pushing your thumb into the muscle slowly massage in a line down the inside if the leg.
Stop and hold on any tender points.
Finally use your rolling pin to massage the back of the leg, pulling up in three lines from heel to knee. One line up the middle and one towards each side if the calf. You can also use your fingers or thumb to gently press up each line looking for spots of tenderness.
Once you have completed your massage make nice by repeating the compressions you did at the beginning of the massage.
I recommend doing this at least once a day, more for runners, for best results.
Until next time. Wish me luck.
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