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.
Patellofemoral pain is pain under and around the kneecap. Sometimes when your kneecap does not track properly in the groove, it can rub on either side of the bone. If this occurs for a long period of time, it can cause irritation, inflammation, and pain.
Relieve knee pain with Doctor Jo's best stretches and exercises for the knee. Our knees can become stiff and painful for many different reasons. The key is to mobilize, stretch, and then strengthen.
For knee pain exercises and stretches to work, you must work all the muscles around the knee. There are several that cross over the joint and help with movement.
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.
A stiff knee can be caused by tight muscles around the knee, injuries, or even arthritis. Some simple stretches to loosen up the muscles around the knee should help.
Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help.
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.
Stretches such as a seated anterior tibialis and seated posterior tibialis stretches are great ways to relieve pressure in the area.
