Shin splints present significant difficulty to athletes. In addition to the sharp pain that accompanies each stride, hop, skip, or jump, shin splints are characterized by rapid progression and remarkably slow healing. Both anterior and posterior shin splints respond nominally to traditional treatment regimens, resulting in frustration and hopelessness about ever returning to normal. Adding targeted sports massage complements traditional treatments exceptionally well, allowing them to function optimally. Sports massage treats the unremitting knots and adhesions that prolong the healing process.
Sports Massage for Anterior Shin Splints
Performing massage on the anterior tibialis is fairly straightforward, and it is very helpful in taking care of anterior shin splints. Using an appropriate amount of massage oil to lubricate the skin, the sequence should begin with long, gliding strokes, called effleurage, to stimulate circulation and prepare the anterior tibialis for deeper work. Effleurage is also useful for gaining a sense of what points in the muscle are tense. A few minutes of these strokes should locate a few uncomfortable bumps in the muscle. These are the knots and adhesions that need more specific work. The knots in the anterior tibialis generally do well with firm pressure, akin to that of trigger point therapy. The thumbs, a massage tool, or a partner’s elbows can provide enough specific pressure to start loosening the knots. After spending some time on each knot, the massage should end with long strokes over the whole muscle.
Sports Massage for Medial Tibial Stress Syndrome
In the case of posterior shin splints, also called medial tibial stress syndrome, sports massage is even more crucial. Massaging the posterior tibialis requires special attention, as there are a few additional points to keep in mind. The basic massage sequence is the same as with the anterior tibialis, beginning with effleurage, continuing into specific work on knots, and ending with more effleurage.
Because the muscle is small and deeply positioned, effleurage is best performed with one or both thumbs, or two to three fingers. These strokes should be performed along the inside of the shin bone but should not be performed along the bone itself. Massaging the junction of the posterior tibialis and the tibia will only enhance the connective tissue damage, increase unwanted inflammation, and ultimately aggravate the injury. Once a few knots have been located with effleurage, they can be broken down with more specific strokes.
Its position and size make the posterior tibialis is difficult to treat with trigger point therapy. Focused friction with the tips of the fingers or compact rolling strokes with the thumbs are most effective for releasing knots. In contrast to the effleurage strokes, these deep-tissue frictions should be performed perpendicular to the direction of the muscle fibers. In other words, the frictions should be applied perpendicular to the tibia. Again, it is imperative that the strokes stay away from the tibia itself to avoid aggravating the injury. As mentioned, the massage sequence should end with effleurage along the entire length of the muscle.
Massage for Shin Splints
A few other considerations require discussion with regard to sports massage. First, sports massage is not the same as relaxing massage. Working on knots and adhesions can be quite uncomfortable. Spending a session or two with a professional can provide an idea of the intensity required to release these types of knots. Second, massage is not a one-time treatment. Sports massage needs to be applied at least a few times a week, if not every day, to help resolve shin splints. Each session will loosen some knots and adhesions, or turn large knots into several smaller knots. Repeated treatment is needed to heal shin splints. Once the injury feels better, occasional massage can prevent its recurrence.
Sources:
WebMD.com, "Shin Splints (Tibial Stress Syndrome)," (accessed April 24, 2011).
Omid Adibnazari - Omid Adib is a student-athlete with years of experience in fitness training. He has earned a bachelor’s degree in biology and is ...
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