5 Essential Foam Roller Tips for Shin Splints: Best Foam Rollers to Treat Shin Splints

by Spring Faussett

Published on 12/02/2025

Shin splints can be a real roadblock, disrupting your workouts and daily activities. Before we jump into solutions, let’s take a closer look at what causes this discomfort. Then, we’ll explore simple foam rolling techniques and the best foam rollers to help prevent and relieve shin splints to keep you moving.

What Are Shin Splints? (Medial Tibial Stress Syndrome)

Shin splints, clinically called medial tibial stress syndrome (MTSS), are one of the most common exercise-related overuse injuries seen in athletes, runners, and military recruits. MTSS is defined by pain along the posteromedial border of the tibia (the inner edge of the shin bone) that is induced by repetitive weight-bearing activities like running, jumping, or abrupt increases in training intensity or duration. (McClure, 2023)

Pathophysiology: Going a Little Deeper

The underlying process in MTSS involves microtrauma to the cortical bone of the tibia, particularly at the site where the calf muscles attach. This repetitive strain leads to localized periostitis, an inflammation of the thin sheath (periosteum) covering the bone, and sometimes to microdamage within the bone itself. Over time, if adequate rest and recovery are not provided, MTSS may progress on a spectrum that includes more serious tibial stress fractures. (Medial, 2024)

How Do Shin Splints Feel?

Shin splints start with a dull, aching, or throbbing pain along the front or inner border of the shin, which can intensify during activity and subside with rest.
The pain is sometimes accompanied by tenderness, mild swelling, or even a sharp or burning sensation as the irritation worsens.
It often becomes sensitive to touch and may radiate along a wider area rather than a single spot.

Ignoring persistent pain can risk progression to stress fractures, so early management is critical and finding the best foam roller for the job is crucial.

Best Foam Roller for Shin Splints: Why It Helps

Foam rolling is a form of self-myofascial release that can help reduce shin splint risk and relieve existing discomfort. By using gentle, targeted pressure, a foam roller loosens tight fascia and muscle groups in the lower leg, increases circulation, and accelerates healing. It’s a simple, proven strategy to soothe pain, enhance mobility, and prevent recurrence, especially when paired with smart training habits and the best foam roller. (See #5 “Choose the Best Foam Roller for Shin Splints”)

5 Foam Roller Exercises to Prevent or Soothe Shin Splints

1. Calf Roll – Back of Lower Leg

Preventative & Recovery: Regular calf rolling keeps lower-leg muscles flexible, reduces tension, and both helps prevent and manage shin splints by addressing tightness before and after running.

Sit with one leg extended and place the foam roller under the lower calf.
Gently roll calf over roller – flex and release foot as you roll.
Pause on tender spots.

For extra pressure:
- Use your other leg for weight and place your foot on top of the shin while rolling. Or…
- Lift your buttocks off the floor with your hands, allowing pressure to be placed through the calf muscle on the foam roller.

Rotate your leg slightly inward and roll – flex and relax foot as you roll.
Rotate your leg slightly outward and roll – flex and relax foot as you roll.
This calf massage rolling should have covered this entire muscle group.
Do this for 1–2 minutes per side – Tip: Pausing for about a minute on tight spots before moving will help release knots.

2. Anterior Shin Roll – Outer Shin Muscle

Recovery: This move directly soothes and relieves active shin splint pain by loosening the tibialis anterior and surrounding muscles along the front of the lower leg.

Begin in an all-fours position, turn on your foot inward so you can roll the outer shin muscle.
with the foam roller under your shins, just below the knees (not directly on the bone).
Support your body with your arms and gently roll your outer shin – forward and back, slowly moving from below the knees to above the ankles.
Focus on the muscle, avoiding any direct pressure on the shinbone.
Hold on tender areas for a minute before rolling continues to release muscle knots.
For extra pressure, cross your other leg over the back of the calf to apply more weight to the outer shin muscle.
Roll for 1–2 minutes each leg, pointing your toes to further engage the tibialis muscle.

3. Peroneal Roll - Outer Lower Leg

Preventative: Rolling the outside of the lower leg targets the peroneal muscles, promoting balance and reducing overuse injuries that contribute to the development of shin splints.

Lie on your side with the foam roller placed under the outside of your lower leg, beneath the knee.
Using your arms for support, slowly roll down toward your ankle, targeting the peroneal muscles along the outer side of the lower leg.
Spend 30–60 seconds per side—stopping on tender areas for a minute to soften muscles and release muscle knots. This helps relieve tension that can contribute to shin splints.

4. Toe-Point Calf Mobility Roll

Preventative: Rolling the outside of the lower leg targets the peroneal muscles, promoting balance and reducing overuse injuries that contribute to the development of shin splints.

With the calf on the foam roller, flex and then point your toes up and down while rolling.
This dynamic movement increases the stretch on your fascia and can help relax tight calf muscles faster.
Continue for 1–2 minutes per side.

5. Choose the Best Foam Roller for Shin Splints

Tiger Tail’s Essential Foam Roller and The Big One-Foam Roller are just what the doctor ordered. Designed for effective, comfortable myofascial release, and checks all the boxes.
Use a smooth foam roller for a deeper, more comfortable massage. Textured rollers can be very uncomfortable near the shin bone, even when you’re trying to avoid direct pressure.
Select a dense roller with a slight give. If the roller is too hard, the pain intensity may diminish the muscle’s ability to relax sufficiently, not allowing for deep massage. If the foam roller is too soft, it may not provide enough pressure and friction to effectively release muscle knots.
Slow and steady; controlled movement is essential with long pauses on tender areas to release muscle knots and soften tissue.

Conclusion

Shin splints can derail your training, but a targeted foam rolling routine addresses both prevention and relief. By focusing on the calves, anterior shin, and supporting lower leg muscles, you can keep your legs healthy, your shin splint pain at bay, and your running goals on track. Selecting the best foam roller for shin splints is essential for effective, comfortable rolling relief. Always combine foam rolling with stretching and smart training progression for the best results.

For more information on our awesome tools and programming:

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Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise program.

References

McClure CJ, Oh R. Medial Tibial Stress Syndrome. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538479/ Medial Tibial Stress Syndrome. (2024, January 9). Physiopedia, . Retrieved 00:18, November 20, 2025 from https://www.physio-pedia.com/index.php?title=Medial_Tibial_Stress_Syndrome&oldid=348605.