Shin Mobilization Exercises to Alleviate Pain

Do you shin splints or pain in your calf from running, jumping, or exercising? If you do, this mobilization exercise can make a huge difference in how you feel. We have an excellent way to mobilize the soft tissues in your shins to help eliminate or reduce your pain and keep you active longer.

This exercise will get into the shin’s soft tissues and alleviate those shin splints that keep you sidelined. All you need is a sturdy chair and a lacrosse ball.

1. Set the chair on a flat, sturdy surface, and place your shin on the lacrosse ball on the chair.

2. Start rolling the ball up and down your shin to find a sore spot, working your way from your ankle to just above the bone in your knee.

3. Put pressure on the sore spot, making sure to not roll aimlessly. Bend your foot up and down.

4. On each sore spot, contract and relax your shin muscles by bending and straightening your foot to break any adhesions.

5. Roll over a little bit over on your outside and work the partial outside of your shin.

6. Rollover to the inside and work the inside of your shins.

7. Make sure to keep the ball below the bone in your knee. When you’ve found a spot, bend and straighten your foot.

8. Using this technique, mobilize each shin for 2 minutes a day, every other day.

9. You won’t clear it all out the first day, but after several days, you should feel better.

This soft tissue mobilization exercise targeting your shins is going to help tremendously with shin splints for runners and other athletes. This will sort out the adhesions that are causing pain. You’ll be pleasantly surprised how quickly doing this mobilization exercise can help reduce or eliminate your shin splints or any other shin pain.

Contact Pleasantview Physiotherapy today to schedule an appointment with a physiotherapist to see how simple exercises like shin mobilizations can help you reduce pain and enjoy your life more.

‍