Self Myofascial Release for the Shin Muscles

Self Myofascial Release for the Shin Muscles

What’s up, everybody? Justin Hays here from Today I’m going to go over self myofascial release for the shin
muscles. And I’m not the expert here, but the techniques I’m about to show you basically
address the tibialis anterior and **** So first of all before I show you the actual
techniques, let me show the three tools that I primarily use for this area of my body.
PVC roller, talked about it before, but here it is. Theracane and in this instance, for
the front of the shin muscles, a lot of people have probably heard of the stick. And the
stick has similar properties to this, it’s actually just a straight bar, while I use
the straight side of the theracane here for this area. And the last thing, one of my favorites, the
TP quad baller from TP Therapies, guys. So this guy is the same functionality as the
PVC roller, but I’ll show you when we get into the techniques, you’ll see how it can
be a little bit different. So let me change the camera angle and I’ll
go ahead and show you how the theracane works. First up, theracane. I’m guessing my head
is probably cut off in this shot, but the goal was to get your guys a better view of
what’s happening on the muscle than, instead of hearing my talking head. So what you do here with the theracane, and
it’s like I said before, it’s very similar to the stick in this instance. And you’ve
taken a long area here and the stick usually just has two handles on the side, while I
grip the theracane very similar, treat these like two handles here. And the theracane is, it’s going to apply
more pressure than the stick. The stick has a little bit of flexibility to it, whereas
the theracane is just stiffer. I actually prefer it, so give it a try, both tools will
work just fine, I will say that this is a more graduated tool, it will apply more pressure. I like to do the first part sitting down,
up to you, you can do standing as well. So, you just plant it and you’re coming along
here on the top of your shin. Anterior muscle come up the side though. And I like to kind
of, you know, rub in the area. I actually have quite a bit of nastiness in my right
perineal here. Whenever you’re doing this, you can start
to kind of invert and avert your ankle and what that’s going to do is elongate that muscle
a little bit and **** kind of give you access, a little bit more access to different areas. Now, if you want to take this technique to
the next level, what you can do here is position yourself seated like this, and what I do is
I hike my leg up here and I’ll turn my ankle in and kind of pin it under my knee here.
So this really opens everything up along this line, just as it did when we were sitting
down, kind of pulling the ankle in. But what you can do here now is you can kind
of lean back and use your own leverage to apply significant and more pressure along
this muscle. So what that’s going to do is, it’s basically a progression, you know, you
start on the floor and try it, that’s definitely going to be the intro level force and then
this would be a graduated level. That’s it really for this technique. Remember
that when you use a theracane, just like with any other tool, if you find a certain area
that, you know, has nasties in it, just stick on it for a little bit. That’s going to be
the determining factor on whether you get release in that area. And also with both of these, particularly,
I guess, as a man, I work with harrier legs, I don’t love the feeling of this cane running
up and down my legs so sometimes when I’m going to address these areas, I’ll use coconut
oil or some other oil to kind of reduce the friction and give it a little bit letter lie
so it doesn’t feel so painful. That’s it for the theracane on the shin muscles
here. Let me adjust the camera angle, we’ll get to the floor and I’ll show you the quad
baller and the PVC roller. On the floor now, I got the PVC roller up
here, going to show you a couple techniques with this and we’ll kind of go through how
to progress with this guy as well. So basic stuff here, just aligning the shin
here, you know, keep it off the bone, but you’re going to put the roller here and you
can see, I’m just rolling around, take it a little bit more to the side here, and now
when I’m doing this technique, do you see that my left leg back here is kind of planted.
It’s basically allowing me to make this a little bit gentler exercise by pushing myself
up and kind of not applying as much pressure here. So if you want to take this up a notch, you
would go ahead and just wrap this, it doesn’t really matter exactly, place this leg, sometimes
I’ll put it actually on top of here, but just crossing over here, and you’re doing the same
techniques again, this, on the front, on the side here. And then the same thing, you know, same concept
as before, you can kind of start to elongate these muscles by inverting and averting your
ankle or pulling it up and pulling down when you do this exercise, so, you know, I’ll pull
the ankle up, I’ll pull it out, and back, and that’s going to allow all sorts of different
area along here. So just experiment in that range of motion
there. And if you find a spot, just like anything else, sit, stick, you can kind of get a little
bit more pressure if you want here with this top foot. And so that’s it there for the PVC roller. Now the TP quad baller here, same concepts
obviously as this, so same techniques I just applied with that PVC roller, are going to
apply here, but let me show you how it’s a little bit different here. So the quad baller, what it does is, it allows
you access to, I personally believe this, I don’t want to say that I know this for a
fact, but this device allows me to get closer to my joints. Meaning that PVC roller, when
I roll close to my ankle joint here, it doesn’t feel so good and I can’t get very close to
it. Same thing applies when you get closer to the knee here. And what the quad baller does is, it kind
of has a little bit softer surface here and it allows you to get, it’s also a little bit
more focal, you know, not quite as wide as the PVC roller and it allows you to get a
little bit closer to these areas, you can address the muscles that are closer to the
**** stuff. Let me show you here. So that allows me to
kind of get closer down on my ankle without, you know, experiencing pain. Pain that, you
know, is not conducive to myofascial release, we’re just looking to feel uncomfortable,
we’re not looking for pain. So, you know, it gets closer to the ankle
there, you can kind of bring it in here, and then same thing at the other end, it allows
you to get a little bit closer to the knee in there. And just like with the PVC roller,
like I said, you can move your ankle different directions here and it’s going to present
different, kind of open different things up and you get access to different area. That’s it for these two tools. Hope these
things helped out. If you guys have any questions or suggestions, I’d love to hear them. Always
looking for new techniques and ways to do this stuff better. So give me a shout. Talk
to you later. If you have any questions, suggestions, or
general feedback, please feel free to leave me a comment below. You can also get in touch
with me on Twitter @JustinMHays, H-a-y-s, or at my website,

3 Replies to “Self Myofascial Release for the Shin Muscles”

  1. Christopher,

    Best practices is to do self myofascial release, then stretch the target area, then integrate it into a functional exercise. You could do something simple like ankle circle, but this is very isolated. It may be better to use the ankle in something like a split squat or lateral (side to side) squat.

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