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Foam roller for shin splints: work the calves, spare the bone
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- Short medium-density foam roller. Best for: Rolling the calves during a break from running. See options on Amazon
- Handheld roller stick. Best for: Gentle work on the muscle beside the shin, while seated. See options on Amazon
- Reusable cold pack for the lower leg. Best for: The first days of a sore shin. See options on Amazon
What shin splints are, and why rolling is only a side dish
Mayo Clinic describes shin splints as tenderness, soreness or pain along the inner side of the shinbone, often with mild swelling. They come from continued stress on the shinbone and the tissues that attach muscle to it. Runners, especially beginners, people who ramp up training quickly, and those with flat feet or high arches are more likely to get them.
Because the problem is overload of bone and the tissue attached to it, a roller cannot reach the cause. What it can do is ease tightness in the calf muscles that work hard during running, which may make walking and gentle activity more comfortable while you rest from impact.
It also helps to know what you are dealing with. Mayo Clinic notes that ongoing stress on the shinbone can progress to a stress reaction or stress fracture. That is one more reason to rest the leg rather than trying to roll the pain away.
Where to roll, and where not to
| Area | Roll it? | How |
|---|---|---|
| Inner edge of the shinbone | No | This is the sore area and it is bone. HSS advises never rolling over a bone. |
| Calves (back of the lower leg) | Yes | Seated, roller under one calf, hips lifted, roll slowly and tilt the foot side to side |
| Muscle on the outer front of the shin | Gently | Kneel on all fours with the roller under the front of one lower leg, turned so it sits on the muscle beside the bone, not on the bone |
| Feet | Optional | A small ball under the arch while seated |
If you feel the roller pressing on the hard ridge of the shin, you are on bone. Shift it outward onto the soft muscle or skip that area.
Picking a roller for the lower legs
- Length: a short roller is enough for calves and easy to keep by the door.
- Firmness: medium. Calves are thick, but an irritated lower leg does not need maximum pressure.
- Surface: smooth or lightly textured. Aggressive knobs near a sore shin are more likely to land on bone.
- A handheld stick: useful for the front of the shin, because your hands control the pressure and you can steer around the bone.
If you are also dealing with heel or arch pain, our foam roller for plantar fascia guide covers the foot.
What actually helps shin splints settle
- Rest from impact. MedlinePlus advises at least 2 to 4 weeks off your sport, avoiding repetitive lower-leg exercise for 1 to 2 weeks apart from normal walking. Swimming, cycling or an elliptical are fine if they do not hurt.
- Ice. Mayo Clinic suggests ice packs for 15 to 20 minutes at a time, several times a day for several days, wrapped in a thin towel.
- Return slowly. MedlinePlus advises being pain-free for at least 2 weeks before going back, starting shorter and easier, and stopping right away if pain returns. Mayo Clinic suggests raising training by about 10 percent a week.
- Check your shoes. MedlinePlus notes running shoes lose over half their shock absorbing ability after 250 miles. Mayo Clinic suggests replacing them roughly every 350 to 500 miles.
- Build strength. Mayo Clinic recommends exercises for the legs, ankles, hips and core.
What to look for when you buy
Short medium-density foam roller
Best for: Rolling the calves during a break from running
Short rollers are handy for calves and smaller muscles. Medium density gives enough pressure for thick calf muscles without being harsh on an irritated lower leg.
Watch out: Not for the inner edge of the shinbone, which is where shin splints hurt.
See options on AmazonHandheld roller stick
Best for: Gentle work on the muscle beside the shin, while seated
You set the pressure with your hands and can steer around the bone, which is harder to do when your body weight is on a floor roller. It also works sitting on a chair, so you can use it at a desk.
Watch out: Easy to drift onto the shinbone; keep it on soft muscle.
See options on AmazonReusable cold pack for the lower leg
Best for: The first days of a sore shin
Mayo Clinic recommends ice for 15 to 20 minutes at a time, several times a day for several days, and MedlinePlus suggests icing several times a day for 3 days or until the pain is gone. A long, flexible pack wraps the shin.
Watch out: Always place a thin towel between the pack and your skin.
See options on AmazonQuestions people ask
- Should you foam roll shin splints?
- Not on the sore spot. The pain sits along the shinbone, and HSS advises never rolling over bone. Rolling the calves is fine if it feels good.
- Does rolling your calves help shin splints?
- It may make the lower leg feel looser, but rest from impact, ice and a gradual return are what Mayo Clinic and MedlinePlus recommend.
- How long do shin splints take to go away?
- MedlinePlus advises at least 2 to 4 weeks of rest from your sport, and notes full healing can take 3 to 6 months.
- Can I run with shin splints if I foam roll?
- Rolling does not make running safe on painful shins. MedlinePlus advises being pain-free for at least 2 weeks before returning.
- Is it shin splints or a stress fracture?
- Pain that does not settle with rest can be a stress fracture. Mayo Clinic notes an X-ray or other imaging can point to causes such as a stress fracture, so see a clinician.
Sources
- Shin splints: Symptoms and causes (mayoclinic.org), Mayo Clinic
- Shin splints - self-care (medlineplus.gov), NIH / MedlinePlus
- Shin splints: Diagnosis and treatment (mayoclinic.org), Mayo Clinic
- Foam Roller Exercises for the Whole Body (hss.edu), Hospital for Special Surgery