The term shin splints describe a pain felt along the front of your lower leg at your shin bone. The pain associated with shin splints is a result of excessive amounts of force and pressure on the shin bone and the tissues attaching the shin bone to the muscles surrounding it. Shin splints often affect people who engage in heavy physical activity. You are more susceptible to shin splints if you participate in strenuous physical activities.
How to use your Myoball for shin splints
1. Remove the Myoball from the holder by loosening the ring. Place the stainless-steel ball in the freezer for at least 2 hours for 6 hours of ice cold massage.
2. Position yourself in a comfortable position where you can easily reach your shins.
3. Massage the entire muscle around your shin, up and down, applying pressure willingly and as pain permits. Making sure to keep the Myoball moving constantly to avoid ice burns.
4. Roll out for 20 minutes at a time 1-2 times daily for best results. If pain persists see a doctor.
At home treatments and exercises.
1. Change your shoes - Having a comfortable, high quality shoe is the first step to eradicating shin splints. Try switching to a shoe that limits pronation (the degree to which the arch of your foot collapses upon impact).
2. Rest - Rest from all activities that cause you pain, swelling, or discomfort. Active rest is usually fine for shin splints, but you should see a doctor if you think you have a more serious injury. Try low-impact activities like swimming until your pain subsides.
3. Seated shin stretch – Begin in a kneeling position with your feet are directly beneath your glutes, and your knees are in front of you. Place your hands on the floor behind you and gently kneel back. Gentle push down on your heels using your bodyweight to make sure you feel the stretch.
4. Calf raises – Strengthening the calf muscles may help relieve some pain, and calf raises is a quick and easy way to do so. Stand on a step or a stool, with the front of your foot on the step and the back half floating of it. Slowly raise upwards on your toes and drop down. Hold for 10-20 seconds and repeat 5 times.