Skip Nav
Myths About Weightlifting
Beginner Fitness Tips
The 5 Things You Need to Stop Believing About Lifting Heavy Weights
Healthy Eating Tips
9 Protein Powders That Actually Taste Good
Why Am I Always Bloated?
Women's Health
The 1 Change I Made to Cure 10 Years of Feeling Bloated

Treat Shin Splints With Ice Massage

RX For Shin Splints: Ice Massage

Shin splints are the bane of many new runners. The tight calves that accompany mileage increases can spell pain for the lower leg. If running causes any discomfort, take time off to allow your shin splints to heal. But you need not sit idle on the sidelines while you recuperate: ice massages help, too. A serious runner, my Equinox trainer reminded me of the healing combo of ice and massage to decrease the inflammation around the tibia (anatomy speak for shin), caused by this overuse injury. The technique is simple, but first you need to make the ultimate tool: the icing cup!


Make Your Own Icing Cup
Used in gyms and physical therapy clinics, an icing cup protects your fingers from freezing and provides a perfectly sized contact point for massaging troubled spots. Take six Dixie cups, fill them with water, and freeze. When it comes time to ice, peel back the paper and begin the massage.

The Massage
Starting by your foot, place your icing cup on the outside of your shin, on the tibialis anterior muscle. Making long strokes toward your knee, massage the muscle with an amount of pressure that feels good. Mix up your massage strokes and try small circular patterns, once again starting at the ankle and working up toward the knee. After five minutes of massaging, finish your 20-minute icing cycle with 15 minutes of static icing by placing an ice pack (or frozen peas or corn) on your shin. Aim to massage and ice twice a day.

If you're not up for an ice massage, you can always show your shins some foam roller love. Do keep stretching your calf muscles, and once the pain diminishes try these easy exercises to strengthen the tibialis anterior.

From Our Partners
Best Workout Leggings For Running
How to Get Back on a Treadmill After Falling Off
How to Train For a 10K in 1 Month Training Plan
Best Cardio Machine For Weight Loss
How Barre Can Help You Run Better
Treadmill Speed Workout
30-Minute Running Workout
Treadmill and Strength Training Combo Workout
Running For Weight Loss
Tush-Toning Interval Workout on the Treadmill
45-Minute Treadmill Interval Workout to Fight Belly Fat
Why Running Doesn't Help With Weight Loss
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds