How to Foam Roll Shins With Proper Form

A foam roller is a cylindrical piece of foam used to target muscle soreness after a workout by administering self-myofascial release (SMR), or self-massage. Self-myofascial release refers to the muscle (myo) and connective tissue (fascia). One of the biggest benefits of foam rolling is working out pain or soreness caused by adhesions (otherwise known as tightness) or trigger points (otherwise known as knots).

Foam rolling exercises release tension in the body's tight spots and muscle tissue to prevent injury, support athletic performance, and increase the quality of soft tissue. When performed properly, they also help improve blood flow, promoting overall wellness and muscle elasticity. Physical therapists often use foam roller exercises to target muscles throughout the entire body, including the lower back, upper back, glutes, hamstrings, IT bands (ITB), hip flexors, quadriceps, and calf muscles.

Shin splints refer to pain felt along the shinbone and front of the lower leg. Medial tibial stress syndrome—the medical name for shin splint pain—is an overuse injury. It can be caused by running or practicing high-impact physical activities for extended periods of time or by sudden increases in the duration or intensity of a workout. Flat feet or high arches can also be a contributing factor. Using a foam roller as part of your exercise warm-up is a great way to loosen muscle groups that could contribute to shin splints, such as tight calves, quads, and inner thigh muscles.

If you're experiencing severe pain in your shinbones as a result of an injury, seek medical advice from your doctor before foam rolling your shins. If the pain is caused by stress fractures, foam rolling will exacerbate the injury. However, if you're experiencing sore muscles in your lower leg due to exercise or overuse, foam rolling your shins can deliver relief and aid with muscle recovery.

Foam rolling your shins is also known as an anterior tibialis massage. It can provide deep tissue relief to the sore muscles along your shinbones.

1. 1. Kneel on the floor and place a foam roller in front of you. Place your hands on the top of the foam roller.
2. 2. Shift your weight backward, bending your ankles so that your body weight is resting on the balls of your feet. Your knees should be bent and elevated. You should feel a gentle calf stretch.
3. 3. Bring the foam roller under your shins. It should be just below your knees. Make sure it is not putting direct pressure on your knee joints. Place your hands on the ground in front of you.
4. 4. Slowly roll the foam roller along your shinbones, being sure to shift your weight from your hands to the balls of your feet for support.
5. 5. Foam roll your shins for eight to ten repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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