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Types of Balls Used to Relieve Shin Splints

Runners, dancers, tennis players and those who have exercised on concrete surfaces likely know what shin splints (medial tibial stress syndrome) feel like. They cause pain, swelling and redness of the lower leg. The pain from this condition can be temporary or long-term if not treated properly. Wearing worn-out shoes, running downhill and exercising on hard surfaces can cause them. Treatment can include massage and stretching with balls to alleviate tightness and strain of muscles that attach to the shin bone.

  1. Tennis Balls

    • Tennis balls might provide shin splint relief for you. Put two tennis balls in a small mesh or plastic bag. Then place the bag with the balls on a hard surface (phone book, low bench or brick). Place the affected shin on top of the bag so that one tennis ball is on the right side of the shin (tibia) bone and the other ball is on the left side. Slowly move your shin up and down so that you are massaging the lower leg. If you are prone to shin splints due to excessive pronation (ankles roll in), use a tennis ball to massage the bottom of the foot. Place it under one foot and make small circular motions. Then do the same with the other foot.

    Racquet Balls

    • Racquet balls are firmer and smaller than tennis balls. For shin splints, they can be used exactly like tennis balls to massage the muscles surrounding the shin bone. For ease of use, you can duct tape the balls together to hold them in place. Use them underneath the foot for an arch massage also. You will get a deeper massage with racquet balls than with tennis balls.

    Massage Balls

    • Massage balls have soft finger-like extensions to facilitate massage. For shin splints, place a massage ball on the floor under the shin of the affected leg. Then apply pressure downward onto the ball with your shin. Roll the massage ball front and back or side to side to relax muscles. You could also hold continued pressure on a particular spot on your shin for 30 to 60 seconds and then release.

    Marbles

    • Marbles are essentially small glass balls. Grasping marbles with your toes is an exercise that strengthens calf and shin stabilizers according to Sports Injury Bulletin. Put some marbles on the floor. Place your foot close to the pile and pick up a marble one at a time with your toes. Transfer the marbles to a cup or bowl. Repeat this exercise several times.

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