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Foam rolling & fascia

Shin release routine: roll, stretch, strengthen

Rolling eases the shin and calf muscles for a few minutes; the strength work is the part that lasts. This isn't a shin splints treatment on its own: a gradual return to running does the main work, as our shin splints guide explains. Mild discomfort in the strength work is fine if it has settled by the next day. The structure and most doses are our editorial starting points.

20 minBeginner9 movesOther / check instructions · A foam roller · A wall · A bench or boxShins · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Roll

  1. Shin rolling with a massage stickAbout 90 s each leg
    Beginner · Shins · 3D demoOn the muscle beside the shin bone, never on the boneHarder: Outer shin foam rolling (peroneals)
  2. Outer shin foam rolling (peroneals)About 90 s each leg
    Intermediate · Calves · 3D demoOuter shin; ease off if it brings on tingling down to the footEasier: Shin rolling with a massage stick
  3. Calf foam rollingAbout 90 s each leg
    Intermediate · Calves · 3D demoKeep off the back of the kneeEasier: Foot roll (ball or roller)

Stretch

  1. Wall calf stretch (gastrocnemius)2 holds of 30 s each side
    Beginner · Calves · 3D demoBack knee straightEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Soleus wall stretch2 holds of 30 s each side
    Beginner · Calves · 3D demoBack knee bentEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Strengthen

  1. Tibialis raise2 sets of 15
    Beginner · Shins · 3D demoBack against a wall; start with 10 if your shins are new to itHarder: Single-leg tibialis raise
  2. Heel walk2 lengths of 20 m
    Beginner · Shins · 3D demoEasier: Tibialis raiseHarder: Single-leg tibialis raise
  3. Seated bent-knee calf raise (soleus raise)2 sets of 15
    Beginner · Calves · 3D demoHarder: Slow calf raise
  4. Slow calf raise2 sets of 12 to 15
    Beginner · Calves · 3D demo3 seconds up and 3 seconds downEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Tips

  • Rolling doesn't release the shin's fascia or heal shin splints; it eases how the muscles feel for a few minutes, so go straight on to the strength work.
  • Our editorial starting point: do it 2 or 3 times a week, and keep the strength work going for more than 4 weeks.
  • Skip it and get checked if you have one sore spot on the bone you can point to, or pain at night or with every step: it can be a stress fracture.
  • Never roll a calf that is swollen, warm, red or darkened, or throbbing: it can be a clot.
  • Sudden, severe pain in a tight, swollen leg is an emergency: call 999 or go to A&E.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More foam rolling & fascia

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Fascia stretching routine

A 12-minute, no-equipment routine of slow long-line stretches, side bends and rotations, moving in many directions.

12 minBeginner10 movesNo equipment

Fascia release for legs

Roll then stretch each part of the leg, feet to hips, and finish with springy calf bounces. About 20 minutes.

20 minBeginner14 movesA massage ball, A foam roller

Questions people ask

How long does the shin release routine: roll, stretch, strengthen take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions, A foam roller, A wall, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.