Targeting the hidden muscles behind your running pain
In short: Shin splints are notoriously painful, but relief often requires looking beyond the front of your lower leg. By systematically rolling specific tendons and muscles like the peroneals and soleus, you can address the mechanical tension caused by constant foot flexion and extension during high-impact activities.
To effectively manage shin splints through foam rolling, practitioners focus on three primary areas: the calves, the Achilles tendon, and the peroneals. The calf muscles are a major starting point, specifically targeting both the gastrocnemius and the soleus. To reach these effectively, one should use a high-density foam roller, beginning at the bottom near the Achilles tendon and moving upward. By internally rotating the toes, you can isolate specific muscle fibers, while external rotation helps engage the deeper soleus muscle.
The Achilles tendon requires a different approach due to its structure as a tendon rather than a muscle. Because it tightens from the constant flexion and extension of running, using a smaller diameter tool—such as a massage stick—allows for more precise focus. This technique should cover the area from the bottom of the foot up toward the back of the calf, spending approximately two minutes on each leg to address tension accumulated in the connective tissue.
Finally, the peroneals are essential for runners; these muscles run along the side of the leg from the bottom of the knee to the top of the ankle. Using a high-density roller, you should move from the top down to the middle, then reposition to cover the remaining length. This systematic approach ensures that the lateral support structures of the lower leg are addressed, providing a comprehensive recovery routine for those suffering from chronic shin pain.
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- Summary by Intellect · source: Foam Rolling Technique for Shin Splints | Foam Rolling
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