Foam Roll Shins

Foam Roll Shins

Foam rolling the shins is a useful self-myofascial release technique designed to alleviate tension, improve flexibility, and promote recovery in the muscles along the front of the lower leg, specifically the tibialis anterior. By positioning a foam roller under the shins and applying controlled pressure while moving back and forth, you can help release tightness, increase blood flow, and reduce soreness.

This practice is particularly beneficial for athletes and fitness enthusiasts who engage in activities like running, hiking, or jumping, which can lead to shin splints and muscle fatigue. Foam rolling your shins promotes muscle recovery and reduces the risk of injury by enhancing flexibility and correcting muscle imbalances.

Incorporating foam rolling for your shins into your warm-up or cooldown routine is straightforward. Adjust the intensity by controlling your body weight on the foam roller, or focus on different sections of the muscle. Regularly practicing this technique will help improve shin mobility, reduce soreness, and promote balanced movement patterns for optimal lower leg health and athletic performance.

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller

 

Instructions to foam roll your shins: 

  1. Starting from a plank position place a foam roller underneath your torso at about hip level
  2. Similar to the pigeon stretch bring one leg towards your chest and across your body, placing the shin muscles onto the foam roller
  3. Slowly lower your weight onto the foam roller
  4. Roll up and down over the foam roller applying firm but tolerable pressure
  5. Focus on any particularly tender areas
  6. Roll for the prescribed amount of time then switch sides

 

Common shin foam rolling Errors:  

  • Many people forget to bring your leg across the body, this moves the pressure from the muscles potentially to the tibia (bone) which can be uncomfortable and ineffective
  • Make sure to relax the muscle being massaged

 

Progressions / Regressions:

If this is too challenging:

  • Use your opposite leg and arms to help support more of your weight

If you want more of a challenge:

  • N/A

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