Foam Rolling for Shin Splints: Unlock Relief

Foam rolling for shin splints can be an effective self-myofascial release technique to help manage this common overuse injury. 

Shin splints, also known as medial tibial stress syndrome (MTSS), are characterized by pain along the inner edge or front of the shinbone (tibia) and are often caused by repetitive stress from running, high-impact workouts, and other sports.

The repetitive impact leads to inflammation of the muscle attachments (muscle imbalances) on the shinbone, resulting in localized pain and tenderness. 

Proper treatment like rest, icing, and proper build up when returning to activity are all crucial towards recovery and avoid complications like the more severe stress fracture. An aid like foam rolling can be an integral tool in the recovery process.

When done correctly, foam rolling can help relieve shin splint pain by releasing muscle tightness, improving range of motion, enhancing circulation, and addressing muscle imbalances in the calves and shins. By applying pressure to target trigger points and gently stretching the fascia, foam rolling facilitates muscle recovery and healing.

Read more: Causes of shin splints

Understanding Foam Rolling

Foam rolling involves using a cylindrical foam roller to apply pressure to specific muscles and soft tissues in the body. It is a form of self-myofascial release - a hands-on technique that aims to reduce muscle tightness and trigger points by applying gentle pressure to stretch and massage the fascia (connective tissues surrounding the muscles).

The benefits of foam rolling include releasing muscle tightness, alleviating muscle soreness, improving joint range of motion, enhancing muscle recovery, and relieving pain. The pressure and rolling motion help to improve blood circulation and flexibility, alleviate muscle fatigue, and break down scar tissue and adhesions from injuries.[1]

However, beginners should start with light pressure and short durations to avoid overdoing it. Going too hard or long can cause additional muscle damage.

How Does Foam Rolling Help Shin Splints?

Research studies suggest that foam rolling and self-myofascial release techniques can be beneficial for shin splints when done correctly. Here are some of the mechanisms:

• Applies pressure to tight calf muscles and shin muscles to release tension and trigger points. Tight calves are a major cause of shin splints.
• Improves ankle and joint range of motion throughthe release of tight muscles and fascia. Better dorsiflexion helps reduce strain on the shin.
• Alleviates muscle soreness and facilitates healing through increased blood flow to the affected areas.
• Provides pain relief through the massaging effects on the connective tissue and muscles along the shinbone.

Targeted foam rolling of the calves, shins, and surrounding muscles can aid flexibility, muscle recovery, performance, and help relieve shin splint symptoms when done properly alongside other treatments.

Foam Rolling vs. Stretching Techniques (Static and Dynamic)

I get the question a lot what is the difference between foam rolling and stretching. 

A systematic review and meta-analysis comparing the effects of foam rolling and stretching (including static and dynamic techniques) on physical performance found that the overall effects on performance parameters were similar between foam rolling and stretching. 

However, under specific conditions, foam rolling showed significantly favorable effects on performance compared to static stretching, particularly when applied to certain muscles (e.g., quadriceps) or tasks (e.g., strength), when applied for longer than 60 seconds, or when foam rolling included vibration. 

No significant differences were observed when foam rolling was compared to dynamic stretching or applied without vibration. [2]

Foam Rolling Exercises for Shin Splints

Here are some effective foam rolling techniques and exercises to address shin splints:

1. Calf Roll

• Sit and place roller under calves, crossing one leg over the other for balance.
• Slowly roll up and down from knee to ankle, focusing on tight/sore spots for 2 minutes.
• Repeat 2-3 times per leg.

2. Tibialis Anterior (shin) Roll

• Get on to your hands and knees and place your shints on the foam roller. Cross over one of your legs and lift your feet off the ground. 
• Roll slowly up and down shin from knee to ankle for 2 minutes..
• Focus extra pressure on tender spots for trigger point release.
• Repeat 2-3 times per shin.

Apply moderate pressure, moving slowly and avoiding direct bone rolling. Breathe deeply through any discomfort. Reduce pressure and duration if too painful.

Can Foam Rolling Make Shin Splints Worse?

Some worry foam rolling could exacerbate shin splint pain and delay healing. However, when done correctly, research shows foam rolling can be safely beneficial. Here are some key points:

• Avoid rolling directly over the shinbone itself. Focus on muscles around the shins.
• Use lighter pressure and work up gradually if your shins are extremely sore.
• Ensure proper rolling technique to avoid placing strain on shins.
• Consider alternatives like massage stick rolling if standard foam rolling is too painful.
• Limit the duration of foam rolling to avoid overdoing it. 2-3 minutes per area is often sufficient.
• Let pain be your guide and back off if foam rolling worsens symptoms.

With appropriate precautions and technique adjustments, foam rolling can aid shin splint recovery without exacerbation. But work carefully within your pain tolerance.

Conclusion

In summary, foam rolling is supported by both sports medicine experts and research as an effective self-myofascial release technique that can aid flexibility, muscle recovery, performance, and help alleviate shin splint pain when applied appropriately. The pressure and massage effects help release muscle tightness in the calves, shins and surrounding areas which often contribute to medial tibial stress syndrome.

When combined with other treatments and proper precautions, targeted foam rolling of the lower legs can aid the overall healing and rehab process for shin splints. Work closely with a physical therapist to determine the best foam rolling plan and technique adjustments for your individual condition and recovery needs. Be sure to progress gradually and let pain be your guide to optimize safe benefits.