Athletes, runners, in particular, know the pain caused by shin splints. Nothing can stop your run short like a good case of shin splints. If you’re experiencing the deep pain associated with this injury, it’s time to mobilize your shins.
You may have tried icing your shins, but there’s a better way to work at the soft tissue in your shins and calves and break up any adhesion you have. Here’s a simple exercise you can do almost anywhere with a chair and a tennis ball to pinpoint your shins and improve mobility.
1. You’ll need a tennis ball and a sturdy chair.
2. Stand next to the chair with one leg firmly on the ground.
3. Starting with the outside of the shin you’re working, place the tennis ball on the chair and rest your shin on it.
4. Put pressure on the tennis ball and roll it up and down your leg to find a sore spot.
1. Once you’ve found a sore spot, hold your leg still and move your foot up and down and side to side.
2. Roll a little bit onto the side of your shin to break up any adhesion there.
3. Repeat steps 4 and 5 to find other sore spots, working your way up and down your shin from your knee to ankle.
4. Spend about 10 to 15 seconds on each spot.
5. Repeat all steps using the inside of your shin.
6. Perform this shin mobilization exercise for 2 minutes a day every other day.
Physical therapy like the shin mobilization exercise lets you naturally manage any pain and discomfort you feel from athletic activities or just daily living. Pleasantview Physiotherapy Clinic is here to help you move beyond your pain and begin enjoying life again.