Shin splints can be a frustrating and painful condition that affects many runners and athletes. This common injury is caused by inflammation in the muscles, tendons, and bones surrounding the shin. If you’re experiencing discomfort from shin splints, don’t worry – relief is possible!
One effective way to alleviate pain and promote healing is through massage therapy. With the right techniques, you can soothe sore muscles and reduce swelling in your shins. Best of all, you don’t need to visit a professional masseur to reap the benefits of massage. In this post, we’ll explore easy-to-follow steps that you can use to address your shin splint problems today. Whether you’re a seasoned athlete or a casual jogger, these techniques are accessible and simple to implement.
We’ll also cover some basic anatomy to help you understand the causes and symptoms of shin splints, as well as tips for preventing future injuries. By the end of this article, you’ll have a toolkit of practical skills to help you manage any future bouts with shin splints.
“Massage therapy is an effective way to relieve muscle tension and improve circulation. Applying the right techniques can also help speed up recovery time from injuries like shin splints.” -Unknown
What Are Shin Splints And Why Do They Happen?
Shin splints, also known as medial tibial stress syndrome, is a common overuse injury among runners and athletes who engage in activities that involve repetitive stress on the lower leg. It causes pain along the inner edge of the shinbone (tibia) which may become severe if not treated promptly. The pain usually subsides during rest but returns when the activity resumes.
Medial tibial stress syndrome occurs due to tiny tears in the muscles and tendons that attach to the tibia. Repetitive strain on these tissues can cause inflammation and pain along the inner edge of the shinbone. Medical experts suggest several factors that contribute to the development of shin splints.
Symptoms Of Shin Splints
The primary symptom of shin splints is sharp or dull pain along the inner edge of the tibia. Other symptoms include swelling, tenderness, redness, tightness, or weakness in the calf muscle, numbness, and tingling sensation in the foot. In some cases, individuals may experience mild discomfort at the beginning of physical activity, which worsens gradually and becomes unbearable.
Causes Of Shin Splints
Several factors contribute to shin splints, including overpronation, flat feet, worn-out shoes, running uphill, training errors, sudden increase in exercise intensity, lack of proper warm-up, poor flexibility, weak stabilizing muscles, and hard surfaces like pavements and concrete floors.
Trauma or direct blows to the shins can also lead to bone fractures which exhibit similar symptoms as shin splints. Therefore it is essential for an athlete to consult a healthcare provider to diagnose the underlying cause of the pain accurately.
How To Prevent Shin Splints
The best way to manage shin splints is by preventing them from happening in the first place. Here are a few useful tips on how to prevent shin splints:
- Gradual progression of exercise intensity: Sudden increase in workout frequency, duration, or intensity can put additional strain on muscles and lead to injury. It’s essential to follow a gradual program that progressively increases the stress level so that the body adapts accordingly.
- Proper Footwear: Shoes with shock-absorbing soles designed for running and other high-impact activities reduce stress on the feet, ankles, and shins. Replace worn-out shoes at regular intervals as they lose their cushioning power over time.
- Stretching and Warm-up exercises: Stretching helps improve flexibility and range of motion of muscles and tendons, reducing the risk of tears and sprains. Begin every workout session with a dynamic warm-up that elevates your heart rate, increases blood flow to muscles, and activates stabilizing muscles.
- Surface choice: Runners should avoid surfaces like concrete pavements, which are hard and do not absorb shock effectively. The ideal surface for running is grassy tracks, soft trails, or rubberized tracks if available.
- Strength training: Building strength in lower leg muscles, such as the calf muscles, through resistance training reduces muscle fatigue and enhances stability and balance during physical activity.
- Taping and massage therapy: Taping and massage therapy help relieve pain symptoms in individuals prone to developing medial tibial stress syndrome. These therapies promote healing by increasing blood circulation to affected areas, reducing inflammation, and relaxing muscles.
“Shin splints are one of the most prevalent injuries among runners. It’s essential to incorporate proper training techniques that promote injury prevention, such as stretching, strength training, supportive footwear, and gradual progression of exercise intensity.” -Dr. Robert Gillanders, a physical therapist in Washington, D.C.
Shin splints are a common overuse injury that causes pain along the inner edge of the tibia. Symptoms include tenderness, swelling, redness, numbness, or tingling sensation in the foot. Proper training techniques and adequate rest can help prevent shin splints from happening. Taping, massage therapy, and other recovery techniques may assist speedy recovery if an individual develops medial tibial stress syndrome despite cautionary measures.
The Benefits Of Massage For Shin Splints
Shin splints can be a painful and frustrating condition to deal with, but incorporating massage into your recovery plan can help alleviate symptoms and expedite healing. Here are some of the key benefits of massage for shin splints:
Reducing Inflammation
Inflammation is often one of the primary culprits behind shin splints, and massage can help reduce it by promoting lymphatic drainage and increasing circulation in the area. By stimulating blood flow and encouraging excess fluid to drain away from the affected tissues, massage can help decrease swelling and relieve pain.
“Massage helps reduce inflammation by providing mechanical stimulation through touch that helps promote the movement of fluids and cellular debris out of the inflamed areas.” -Dr. Mark Cucuzzella, MD, FAAFP
Improving Blood Flow
Massaging the muscles surrounding the shins can also improve blood flow to the area, which can speed up the delivery of oxygen and nutrients needed for tissue repair and growth. This increased circulation can also help remove waste products that may accumulate in the muscles and contribute to soreness and stiffness.
“Massage increases local blood supply to the tissues and encourages the nourishment of tissues while removing waste products.” -Joanna Krukowska, RMT, ART Provider
Loosening Tight Muscles
Oftentimes, shin splints occur because of repetitive strain on the muscles in the lower legs, causing them to become tight and inflexible. Massage can help break up adhesions and scar tissue within the muscle fibers, easing tension and improving range of motion.
“Muscles injured or fatigued from overuse create local areas of hyper-contracture, which can be reduced by manual manipulation that softens these adhesions and increases local circulation.” -Dr. Tom Hyland, DC
Promoting Relaxation
Aside from the physical benefits, massage also promotes relaxation and reduces stress levels, which is important for both injury prevention and healing. When we experience stress or anxiety, our muscles tend to tighten up, which can lead to muscle imbalances and increased risk of injury.
“Massage helps relax tight, tense muscles, making it easier for individuals to use their bodies more effectively during exercise and athletic activities.” -Joanna Krukowska, RMT, ART Provider
Incorporating massage into your recovery plan for shin splints can be a valuable tool in managing symptoms and promoting healing. Be sure to communicate with your massage therapist about any specific needs or concerns you may have related to your condition, such as pressure level or areas of discomfort.
Preparation And Warm-Up: How To Get Ready For Your Massage
Wear Comfortable Clothing
One of the essential things to do before getting a massage is to wear comfortable clothing. Loose and breathable clothes, such as yoga pants or shorts, are ideal for maximum relaxation. Avoid wearing restrictive clothing, tight denim or trousers, because they can hinder movements during the session. The last thing you want is to feel uncomfortable and distracted when trying to relax.
Drink Plenty Of Water
To prepare your body for a massage, it’s important to drink plenty of water beforehand. Hydrating yourself with water helps flush out toxins in your body, which muscles accumulation can increase muscle soreness after massage therapy. Drinking enough water ensures your body stays hydrated throughout the duration of your massage session and provides significant health benefits by improving blood circulation and keeping the immune system healthy.
Stretch Before Your Massage
In addition to drinking water, warm-up stretches are an excellent way to relax and get ready for your massage session. Stretching increases flexibility while reducing the risk of injury from overworked or injured muscles. Some light stretching exercises that might be helpful include calf stretches, hamstring stretches, and quadriceps exercises. You can also try some deep breathing exercises to help calm your nervous system and mind.
“You don’t have to be flexible to start doing yoga; however, you’ll become more flexible if you practice regularly.” -Lululemon Athletica
The right preparation will set the stage for optimal massage experience. Wearing comfortable clothing, hydrating yourself, and loosening up your muscles through stretching are simple yet necessary steps to take before a massage to make sure you’re comfortable, relaxed and achieve better results from the massage therapist.
Techniques For Self-Massage Of The Shin Muscles
Using A Foam Roller
One of the most effective ways to massage shin splints is through foam rolling. It’s recommended that you use a flexible, high-density foam roller with your shins elevated off the ground for maximum benefit.
To begin, sit on the floor and place the foam roller underneath your lower leg. Slowly roll the roller up and down from your ankle to just below your knee. As you’re rolling, be sure to focus on areas that feel particularly tight or tender. Spend at least 30 seconds on each area before moving on to the next.
If you’ve never used a foam roller before, it may take some time getting used to the pressure. Start by applying light pressure and gradually increase as you become more comfortable. Repeating this technique daily can help relieve muscle soreness and improve flexibility in the shins.
Using A Massage Ball
If you prefer a more targeted approach, using a massage ball on specific areas of tension can also be helpful. You can use any small, firm ball – such as a lacrosse or tennis ball – for self-massage.
To start, find a comfortable spot where you can sit with your legs extended and prop one foot up on the opposite thigh. Place the ball under your foot, near the arch, and slowly apply pressure by leaning forward. Roll the ball back and forth from your toes to your heel, focusing on any areas that feel particularly tight.
Once you’ve finished massaging your foot, switch to the other side and repeat the same process. Keep in mind that if you have severe pain or inflammation, it’s best to avoid this technique until after the acute phase has passed.
Using Your Hands
If you don’t have a foam roller or massage ball, your hands can still be used to effectively massage your shin muscles. This technique is more precise and allows you to adjust pressure without the use of equipment.
Start sitting on the floor with one leg extended in front of you. Apply a generous amount of lotion or oil to your shin before using your fingers and thumb to apply light pressure as you move from your ankle toward your knee.
You may feel small bumps or knots under your skin – these are trigger points where tension has built up over time. Pause at each point for 10-30 seconds and apply gentle pressure until you start to feel relief. Repeat this process on both shins daily for best results.
“Massage therapy has been shown to decrease muscle soreness, increase range of motion and prevent injury when incorporated into athletes’ training programs.” -Journal of Athletic Training
Additionally, self-massage can help improve circulation and reduce inflammation in the affected area. By incorporating these techniques into your routine, you may be able to alleviate symptoms of shin splints and get back to pain-free exercise sooner than anticipated.
When To Seek Professional Help And What To Expect From A Professional Massage
Signs You Need Professional Help
If your shin splint pain persists for more than a week, or if the pain is increasing in intensity, it may be time to see a professional massage therapist. Other signs that you may require professional help include:
- The pain prevents you from engaging in everyday activities.
- You hear a cracking sound when walking or moving your legs.
- Your shin feels extremely tender to the touch or appears swollen and red.
If you are experiencing any of these symptoms, it is important to seek medical attention immediately to prevent further damage.
What To Expect During A Professional Massage
A qualified massage therapist will assess your injury and determine the best course of treatment. They may perform deep tissue or trigger point massages to ease muscle tension and reduce inflammation. Sports massage techniques such as effleurage (a gentle rubbing movement that promotes circulation) may also be used to promote healing.
In addition to hands-on massage therapy, a licensed therapist may recommend other techniques such as stretching exercises or hot and cold therapies to relieve pain and speed up recovery time. They will create a customized treatment plan based on your individual needs and provide guidance on how to take care of yourself at home.
How To Find A Qualified Massage Therapist
When seeking out a massage therapist, it’s important to choose someone who is trained and certified by an accredited institution. The simplest way to find one is to ask your doctor or physiotherapist for a recommendation. Your local sports club or fitness center may also have a list of qualified therapists they can refer you to.
Before booking a massage, be sure to ask the therapist about their experience with treating shin splints and what techniques they plan to use. You should also inquire about their rates, qualifications, and availability. It’s essential that you feel comfortable with your therapist and confident in their ability to provide effective treatment.
“Massage can be beneficial for those who experience shin splints as it helps increase blood flow and aids healing of the muscles.” -Dr. Paul Dijkstra, Sport Medicine Physician
If you’re not sure where to start, consider searching online for licensed massage therapists in your area or using professional directories such as the American Massage Therapy Association (AMTA) database.
No matter how you find your therapist, make sure to communicate clearly with them throughout the process to ensure they understand your concerns and tailor their approach to meet your unique needs.
To keep your shins healthy over the long term, consider incorporating stretches and exercises recommended by your therapist into your regular routine. Additionally, wearing supportive shoes during exercise activities and avoiding sudden increases in activity levels can help prevent future injuries from occurring.
“Muscle tightness is often a contributing factor to shin splints – so stretching, massage, and foam rolling can have great benefits” -Physical Therapist, Dr. Heather Moore
Frequently Asked Questions
How can you prevent shin splints from occurring?
One of the best ways to prevent shin splints is to gradually increase your physical activity. You should also wear proper shoes that provide adequate support and cushioning. It’s also important to stretch your calf and shin muscles before and after exercising. Avoid running or exercising on hard surfaces and try to run on softer surfaces like grass or a treadmill. Finally, make sure to listen to your body and rest if you feel any pain or discomfort in your shins.
What are the best massage techniques for treating shin splints?
One of the best massage techniques for treating shin splints is to use your thumbs to apply pressure in a circular motion on the affected area. Another technique is to use a foam roller to apply pressure on your shins. You can also use a tennis ball or a frozen water bottle to roll under your shins. These techniques help to increase blood flow, reduce inflammation, and alleviate pain. Remember to start slowly and gradually increase the intensity of the massage as your shins feel better.
How often should you massage your shins to treat shin splints?
You should massage your shins at least once a day to treat shin splints. You can do it before or after exercising or at any other time during the day. It’s important to listen to your body and not overdo it. If the pain persists or gets worse, it’s best to seek professional help from a physical therapist or a sports medicine doctor.
What are some other effective ways to treat shin splints besides massage?
Other effective ways to treat shin splints include icing your shins for 15-20 minutes at a time, taking anti-inflammatory medication such as ibuprofen, and doing low-impact exercises like swimming or cycling. Resting and avoiding high-impact activities until your shins heal is also important. Wearing compression socks or sleeves can also help to reduce pain and inflammation.
Can self-massage be just as effective as getting a professional massage for treating shin splints?
Self-massage can be just as effective as getting a professional massage for treating shin splints if done correctly. It’s important to start slowly and gradually increase the intensity of the massage as your shins feel better. However, if the pain persists or gets worse, it’s best to seek professional help from a physical therapist or a sports medicine doctor.