Victor Forge
Shin splints are a common injury, especially for runners, hikers, dancers, and athletes. Massage is an effective way to treat and prevent this condition, which causes pain and inflammation in the muscles attached to the shinbone. Deep tissue massage and sports massage are two techniques that can be used to treat shin splints. These can be performed by a trained massage therapist or through self-massage. Self-massage can be done using a foam roller, roller stick, or a ball, such as a lacrosse or tennis ball.
| Characteristics | Values |
|---|---|
| Type of Massage | Sports massage, deep tissue massage, myofascial release |
| Massage Tools | Foam roller, roller stick, lacrosse ball, tennis ball |
| Massage Techniques | Effleurage, kneading, trigger point therapy, transcutaneous electrical nerve stimulation (TENS) |
| Massage Area | Mid-section of the muscle next to the shinbone, calf muscles, Achilles tendon, medial or inside of the calf, lateral or outside of the calf |
| Massage Position | Lying face down, sitting, all fours |
| Massage Pressure | Deep, light, moderate |
| Massage Speed | Slow |
| Massage Frequency | Multiple sessions |
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What You'll Learn
Self-massage techniques for shin splints
Self-massage can be an effective way to treat and prevent shin splints. It can help to reduce pain, swelling, and inflammation, as well as speed up healing time. Here are some self-massage techniques to treat shin splints:
Myofascial Release Technique
This technique involves using a firm foam roller or a small ball, such as a tennis ball, to apply deep pressure to the myofascia, or the tough membranes that wrap, connect, and support the muscles. Here are the steps to perform this technique:
- Identify the tender area by feeling around the mid-section of the muscle next to your shinbone. Be aware of trigger points or muscle knots, which can cause local tenderness and referred pain.
- Select a foam roller or tennis ball.
- Get down on all fours on a firm surface, such as a carpeted floor or a yoga mat. You can also sit in a chair and push the roller or ball into your sore shin muscles.
- Place the roller or ball under your shin muscles and move your leg back and forth to apply sustained pressure to the sore area. Use your body weight to apply pressure effectively.
- After massaging for 15 to 20 minutes, apply an ice pack to your shins for 10 to 15 minutes to reduce inflammation.
Foam Rolling the Calf Muscles
This technique uses a foam roller or roller stick to massage the calf muscles and Achilles tendon, which can help reduce stress on the shin:
- Sit down on a hard surface, such as the floor.
- Place the foam roller or roller stick under your Achilles tendon.
- Slowly roll it up and down your lower leg, applying deep pressure to the tissue.
- After rolling your Achilles tendon, focus on the medial (inside) and lateral (outside) of your calf, pressing deeply into any tight or tender areas.
Lacrosse Ball Release
- While sitting on the ground, press a lacrosse ball into your calf muscle where it meets your shin bone, avoiding direct pressure on the bone itself.
- Roll the ball up and down the medial and lateral sides of your calf, focusing on tight or tender areas.
It is important to note that shin splints can be caused by various factors, such as tight calf muscles, overuse, or repetitive strain. If self-treatment strategies do not provide relief, it is recommended to seek advice from a medical professional or a trained massage therapist.
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Deep tissue massage
To perform a deep tissue massage for shin splints, it is important to first check for any contraindications, such as deep vein thrombosis, to ensure the safety of the treatment. The patient should be positioned on a firm base, preferably a massage table, lying face down with their feet relaxed.
The massage therapist will then begin with light stroking techniques, known as "effleurage," to warm up the tissues and prepare them for deeper techniques. Gradually, they will work deeper into the tissues, using a variety of kneading-type techniques. It is important to work as deep as is comfortable for the patient, avoiding any areas that may be too tender or painful.
Overall, deep tissue massage is a safe and effective way to treat and prevent shin splints, providing pain relief and improving healing time. It can be performed by a trained massage therapist or through self-massage techniques at home.
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Sports massage
Before performing a sports massage for shin splints, it is important to check for any contraindications, such as deep vein thrombosis, to ensure it is safe to proceed.
To begin the massage, position the recipient face down on a firm base, preferably a massage table, with their feet relaxed. Start with light effleurage techniques, using gentle, stroking motions to warm up the tissues and prepare them for deeper work. Gradually increase pressure and work deeper into the tissues, using kneading techniques to release muscle knots and tightness.
For self-massage, a foam roller or roller stick can be used over the Achilles tendon and calf muscles. Sit on a hard surface and place the roller under your Achilles tendon, then slowly roll it up and down your lower leg, pressing deep into the tissue. Repeat this process on the medial (inside) and lateral (outside) sides of your calf, focusing on any tight or tender areas.
Additionally, a lacrosse or tennis ball can be used to release trigger points in the calf muscle where it meets the shin bone. Avoid rolling the ball directly over the bone, and focus on any tight or tender areas of the muscle.
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Myofascial release
To perform myofascial release for shin splints, start by identifying the sore or tender area on your shin. This is usually the mid-section of the muscle next to the shinbone, roughly halfway between the knee and ankle joints. You may feel a trigger point or muscle knot in this area. Once you've identified the spot, you can begin the massage.
For self-treatment, a foam roller or tennis ball is typically used. Get down on all fours on a firm surface, such as a carpeted floor or a yoga mat on a hard floor. Place the foam roller or tennis ball under your shin, and use your body weight to roll your shin over the roller or ball, applying sustained pressure to the sore area. You can also use your fingertips and toes to rock your body back and forth and side to side over the roller or ball for a deeper massage. If you experience discomfort, move to a less tender area and hold that position for 30 to 60 seconds.
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Contraindications
Before performing a massage for shin splints, it is important to check for contraindications. A contraindication is something that means massage might not be suitable and may even be harmful. Here are some contraindications to consider:
Periostitis
Periostitis is the inflammation of the membrane or sheath surrounding a bone. This condition should be avoided during the massage. It is important to stay away from the bone when performing a shin splints massage.
Muscle Strains
Massaging a recent muscle tear or strain can increase internal bleeding, making the injury worse.
Thrombosis
Thrombosis is a common blood clot in the calf muscles. It requires immediate medical attention to avoid causing serious injury.
Deep Vein Thrombosis
Deep vein thrombosis is a specific type of blood clot that should be checked for before performing a sports massage.
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Frequently asked questions
Shin splints refer to pain and inflammation caused by overuse or repetitive strain on the muscles attached to the shinbone (tibia) of the lower leg. It commonly affects runners, hikers, dancers, and military recruits.
You can perform a self-massage using a foam roller, roller stick, or a small ball, such as a tennis ball. Sit on a hard surface and place the roller or ball under your Achilles tendon. Slowly roll it up and down your lower leg, applying deep pressure to the tissue. You can also use your thumbs or elbows to apply pressure, but be careful not to sprain your thumb.
Massage is an effective treatment for shin splints as it helps to release muscle tension, increase blood flow, and reduce swelling and recovery time. It can also prevent further injury and speed up healing.
