How to Use a Massage Gun to Relieve Shin Splints + Stretches & Exercises
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With Shin Splints, pain can be felt on the front (anterior shin splints) or on the inside/medial ankle (posterior shin splints). Using a massage gun on the painful area, as well as stretches & exercises, can help with pain relief.
Shin Splints is the common term for Medial tibial stress syndrome (MTSS).
One great way to loosen up the area is to use a massage gun. Today I am using the Mebak 3. A massage gun can be used for a superficial (surface) massage following along the length of the muscle, which helps increase circulation to the area, and/or you can use a cross friction massage (also called deep friction massage), which can help reduce and prevent scars or adhesions.
Stretches such as a seated anterior tibialis and seated posterior tibialis stretches are great ways to relieve pressure in the area.
Finally, some hip strengthening can also help. Sidelying hip abduction and prone hip extension exercises can help retrain the muscles.
With a total knee replacement, it’s important to do physical therapy on the knee (prehab) BEFORE the knee replacement because the stronger and more flexible the knee is before surgery, the better the recovery and outcomes will be.
Knee pain strengthening exercises should focus on strengthening the muscles that attach to and cross the knee joint. Strengthening these muscles will help keep the knee strong to relieve knee pain and reduce knee injury.
These knee pain relief stretches & exercises don’t necessarily need to be done in bed, but they may help relieve knee pain in the morning before getting up, and/or when going to bed at night.
Knee stretches & exercises are a great way to help relieve knee pain. But with nearly 1,000 videos on the Ask Doctor Jo YouTube Channel, it can be hard to find the best knee video for you. So here's a rundown of some of my favorite Knee Pain Relief Videos! They range from one simple stretch or exercise to a realtime video and a demo video. Just pick the one that's best for you!
Is hot/cold therapy an effective way to help relieve knee pain and other pains throughout the body? Here’s some info about hot and cold therapy as well as some other techniques to help relieve knee pain.
This standing stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.
Knee pain can come from weakness and/or tightness in one of the muscles that cross the knee joint. These knee stretches & exercises may help provide knee pain relief.
Knee pain can be caused by tight or weak muscles around the knee joint. If you have general knee pain, the muscles you most likely want to stretch and strengthen are the quadriceps, hamstrings, and the calf/gastric.
Stretches such as a seated anterior tibialis and seated posterior tibialis stretches are great ways to relieve pressure in the area.
