Shin splints are one of the most common overuse injuries among runners and athletes. Knowing how to prevent or manage them is important for both recreational and competitive runners to keep up with their training programs pain-free! Foam rolling is one tool that can help manage shin splints.
Learn more about shin splints, their causes, prevention tips, and how to use foam rolling for shin splints.
Disclaimer: This post was written by JayDee Vykoukal, Doctor of Physical Therapy. It has been reviewed by Chrissy Carroll, MPH, USAT Level I Triathlon Coach, RRCA Running Coach. This post is for informational purposes only and does not constitute medical advice. Please consult a physician for any medical concerns.
What Are Shin Splints?
Shin splints, also known as medial tibial stress syndrome (MTSS), is an overuse injury that affects the front of your shin bone. Inflammation can occur in the area’s bone (tibia), muscles, tendons, and other local connective tissue.
The most common complaint is a vague, diffuse pain along the front of the shins. The pain usually begins gradually and intensifies while running or walking. It often goes away after you stop the activity but can also be present during rest periods.
Causes of Shin Splints
The exact mechanism that causes shin splints is not well understood. However, a few probable factors that can contribute to medial tibial stress syndrome include:
- Overpronation of the foot (rolling inwards of the ankle)
- Structural issues in the lower body affecting weight-bearing mechanics
- Weakness or imbalances of stabilizing muscles of the ankle and foot, often involving the calf muscles
- Core or posterior chain weakness affecting the mechanics of the entire lower body
- Previous injury to the foot and ankle, causing stiffness or weakness, particularly into dorsiflexion (bring the toes up toward the shin)
- A sudden increase in exercise intensity or duration
- High-intensity, high-impact workouts without adequate rest between bouts
- Wearing shoes with inadequate cushioning, support, or pronation control (if needed)
- Training on hard surfaces or running downhill
- Poor form with running or any other high-impact move
When these factors aren’t well managed, they can contribute to repetitive microtrauma in the shin, causing inflammation. As tissue damage progresses and inflammation worsens, pain and dysfunction can occur- affecting the ability to stand, run, and walk comfortably.
The Importance of Managing Shin Splints
Shin splints are often the first sign that your training plan is too aggressive or that your body isn’t adapting well. If the pain is ignored, it can progressively worsen and become more serious. It’s important to address shin splints when they first appear in order to avoid more severe problems.
Keep in mind that it’s a good idea to see a doctor to rule out more serious conditions, especially if you are trying to manage shin splints but the pain does not subside or gets worse. These could be signs of other conditions, like compartment syndrome or a stress fracture in the shinbone (tibia).
Compartment syndrome occurs when internal pressure builds within the front “compartment” of the leg during exercise and causes extreme pain. This pressure can damage local blood vessels and nerves.
A stress fracture is a small crack in the bone due to overuse and can be very serious and debilitating for a runner. Shin splints can progress into stress fractures if left untreated.
How Foam Rolling Can Help
Foam rolling can offer a myriad of benefits, particularly in the realm of injury prevention and management.
- Muscle Recovery: Intentionally applying pressure to specific body points (trigger points/knots) helps facilitate muscle recovery. The pressure and motion of rolling can help to alleviate muscle tension via increased circulation.
- Increased Blood Flow: Foam rolling boosts circulation to the muscles and connective tissues, aiding in recovery and potentially reducing the symptoms of shin splints.
- Improved Flexibility and Range of Motion: Consistent foam rolling can improve your flexibility and joint range of motion, which can prevent injuries related to tight muscles and restricted movement.
- Reduced Inflammation: Animal studies suggest that foam rolling reduces pro-inflammatory compounds and increases anti-inflammatory compounds.
- Pain Reduction: Foam rolling is a form of self-massage, which can help reduce sensitivity to pain and help the body release pain-reducing hormones (endorphins). This can help to ease pain in the shins and other areas.
- Enhanced performance. Some recent evidence shows that foam rolling is most beneficial for enhancing performance when used prior to an athletic event.
Tips for Foam Rolling Your Shins
Foam rolling is completed with a cylindrical piece of foam. You can easily find foam rollers online, or in sporting goods stores.
The best foam roller for the shins is a stiff, smooth roller. However, if you don’t have a foam roller and want to target your sore shins, it can also be done with a lacrosse ball, massage stick, or even a tennis ball.
Using a foam roller correctly is essential to reap any benefits and prevent further injury.
The most important important thing to remember is not to roll your shin bone directly – you want to focus on rolling the muscles surrounding the shin.
When foam rolling those muscles, it’s crucial to remember a few key tips:
- Positioning: Begin in a kneeling position and place the foam roller underneath your shins, then tilt your leg slightly to reach the muscle. Do not roll directly over the bone.
- Pressure: Apply enough pressure to feel a slight discomfort but not pain. If it’s painful or you feel your muscles tensing up, you’re probably pressing too hard. You should be able to breathe and stay relaxed throughout rolling.
- Focus on Problem Areas: Slowly roll up and down the affected muscle, spending more time on any tender areas you find. You can hold pressure on one spot until the pain dissipates after 1 to 2 minutes (trigger point release).
- Time: Spend at least 1-2 minutes when rolling, but feel free to spend longer if it’s beneficial.
- Regularity: Aim to foam roll regularly, especially after workouts.
- Pain: If your shin pain worsens after foam rolling, stop and seek advice from a healthcare professional.
Foam rolling is just one tool for managing shin splints. Always pair it with appropriate rest, stretching, and strengthening exercises, and consult with a healthcare professional if you have any questions.
Foam Rolling Options to Try
Using a foam roller for shin pain is relatively simple. Let’s review some basic options to get you started.
1. Classic Shin Rolling
The most straightforward way to foam roll the shins is to use your body weight on the floor by following these instructions:
- Get into a kneeling position on the floor with your foam roller in front of you.
- Since the muscle to target- the tibialis anterior- is on the outside (lateral) edge of the shin, it’s best to focus on one side at a time.
- For your target leg, rotate your hip so your kneecap points outward.
- Next, put your hands in front of the roller to stabilize your position, and then place your outer shin on the roller.
- Your other leg can rest on the ground behind you or cross it behind the target leg if you’d like to add more weight to your shin.
- Roll up and down the muscle belly, avoiding the ankle, shin bone, and knee joints. Focus on any tender spots you find as you go.
- When finished, switch to the opposite side and repeat.
2. Modified Seated Shin Rolling for Acute Pain
When shin splints are hypersensitive from acute (new) onset or continuous chronic pain, the traditional foam rolling will sometimes be too much. In this case, a modified seated position may be more appropriate for pain management:
- Sit on the floor with your legs extended and your foam roller in your lap. Alternatively, you can be seated in a chair.
- Place your foam roller against the outer edge of one of your shins, making sure to focus on where the muscle belly is located rather than the bone.
- Use your forearms to apply comfortable pressure to the muscle belly as you roll it back and forth over the top of the roller in slow, even motions.
- Spend more time on any pressure points you come across. When finished, switch to the other side and repeat.
- Overall, spend 1 to 5 minutes on each shin to yield the benefits.
3. Shin Trigger Point Release
If you know you have specific knots in your shin or find any particularly tender points when doing one of the foam rolling exercises above, you can target them for trigger point release with a foam roller or a smaller tool like a lacrosse ball or even your hand. Here’s how:
- When completing one of the exercises above, stop and hold pressure for a minimum of 60 seconds on a tender point.
- While holding the position, focus on breathing deeply, staying relaxed, and gradually increasing pressure (if tolerable).
- Over time, the pain should slowly dissipate as the muscle fibers adjust to the pressure and relax.
- Repeat as needed on any other muscle knots in the shins or anywhere else in the body.
4. Calf Foam Rolling
Tight calves can play a role in shin splints. Here’s how to foam roll your calves:
- Sit on the floor and place the foam roller under your calves.
- Slowly roll up and down, avoiding the knee and ankle joints.
Check out more foam rolling options for runners.
Tips for Preventing Shin Splints
As always, the best way to manage shin splints is to focus on prevention. Here are some tips for preventing shin splints:
- Start slowly with any new running routine. Gradually build a running base, then increase the intensity and distance slowly over time.
- Be mindful of the surfaces you’re running on, and wear appropriate shoes for the terrain. For example, a track or trail will be less impactful than the road.
- If you struggle with tight muscles in the lower leg, stretch thoroughly after exercise. Areas to focus on include the hamstrings, hip flexors, and calf muscles. [Try these glute stretches and hip stretches for runners].
- Participate in complementary strength training to promote balanced strength in the core and legs. A well-rounded program should include core, hip, knee, foot, ankle, and balance exercises. [Recommended: bodyweight exercises and resistance band exercises for runners.]
- Wear the right type of shoes based on your foot’s biomechanics.
- Ensure that you are running with good form to reduce unnecessary impact on the lower legs and feet. For example, poor muscle control and mechanics can lead to landing too hard with each heel strike and straining the shins. What is best for each runner will vary. Talking to a sports physical therapist will help you understand what’s best for your body.
- Practice healthy lifestyle habits to enhance the body’s ability to recover after runs and stay healthy, including adequate hydration, eating nutrient-dense foods, getting enough sleep, and practicing stress management techniques.
Overall, tuning into your body and allowing for adequate recovery will help you prevent or manage shin splints and stay active. When in doubt, always ask for help from a trusted professional.
The Bottom Line
Foam rolling is a great way to ease tension buildup in the muscles of the shins and calves, but it’s just one aspect of a comprehensive self-care routine. It should be paired with strengthening, rest, appropriate footwear, and (perhaps most importantly) a gradual training plan.
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- Foam Rolling for Shin Splints: Why and How to Do It - August 14, 2023
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