How to Give Shin Massages

Shins are prone to sports-related injuries and good candidates for massage.

Shins are the two bones that run down the front of your lower legs. Pain in these bones may mean that you have shin splints. If you do, your shins may also feel sensitive to the touch and appear slightly swollen. Anyone can develop shin splints, but athletes are particularly prone to the problem from wear, overextension or contact injury. Along with rest and ice packs, you may massage your shins to manage pain and bring healing.

Things You'll Need

• Large bowl
• Ice cubes
• Pillow
• Electric personal massager

Instructions

Ice Water Method

1. Fill your bathtub with cold water that reaches above your ankles.

2. Fill the large bowl with ice cubes and pour in the bathtub. Repeat. Wait 5 minutes to sufficiently chill the water.

3. Soak your feet and ankles in the ice water for 10 minutes.

4. Remove and dry your feet. Add two more bowls filled with ice to your bathtub.

5. Return your feet and ankles to the ice water. Point your toes and stretch your feet away from yourself. Bring your toes in and to stretch toward yourself.

6. Repeat steadily and quickly to move the water and ice cubes briskly around your shins. Continue for 5 to 10 minutes, allowing the ice cubes to massage your shins as you stretch.

Electric Massager Method

1. Spread your legs out in front of you while seated on a couch or bed.

2. Place a pillow under your knees for support.

3. Turn your electric massager to low speed. Do not turn on the heat function if your massager has one.

4. Move the head of your massager slowly over your shins.

5. Continue for 5 to 10 minutes.

Tips & Warnings

• Stay off your feet as much as possible as your shin injuries heal. Your massage will be of little help if you do not rest well.

• See a doctor for pain medications to mask the worst symptoms, or try an over the counter medication such as naproxen sodium or acetaminophen for symptom relief.

• Use an analgesic cream for night relief.

• Do not use hands to massage your shins, as this can cause further irritation and slow the healing process.

• If the massage causes pain, discontinue.

References

• Mayo Clinic: Shin Splints
• The Stretching Institute: Shin Splints and Shin Splints Treatment
• Holistic Life UK: Case Study: Shin Problem
• Raleigh Chiropractic; Effective Ways to Massage Your Legs to Relieve Shin Pain; March 2010
• Copacabana Runners: Shin Splints, Compartment Syndrome and Stress Fracture
• Massage Tips: How to Give a Great Leg Masasge

Resources

• Massagetherapy.com: Learn
• Mayo Clinic: Massage: Get in Touch with Its Many Benefits
• National Institutes of Health: Sports Injuries
• National Institute of Arthritis and Musculoskeletal and Skin Diseases; Sports Injuries; April 2009
• "O" magazine; The Health Benefits of Massage; Camille Noe Pagan; February 2011
• The Daily Beast; Five Surprising Benefits of Massage; September 2008