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.
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 strengthening exercises don't require using a lot of weights. If you have knee pain, consider using knee compression sleeves to help increase circulation and reduce swelling & pain.
Bowed legs (aka bowlegs, bow legs, or genu varum) can come from weak & tight muscles, bone deformations, and/or degeneration. These stretches & exercises are designed to help if it’s coming from weak and/or tight hip muscles.
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.
The number one myth about knee arthritis is that exercise makes it worse. However, this couldn't be further from the truth. In fact, research has shown that regular exercise can significantly alleviate knee arthritis pain and enhance overall joint function
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.
A TENS / EMS Unit can be a great tool for helping to reduce and relieve knee pain. It can also help retrain weak or injured muscles. Here are a few wireless & wired pad placements to help relieve knee pain.
Stretches such as a seated anterior tibialis and seated posterior tibialis stretches are great ways to relieve pressure in the area.
