Reach down and touch your shin. It probably feels bony and hard, unlike the calf, which feels pulpy and muscly. But rest assured the front of the lower leg is criss-crossed with muscles that help us walk upright. It’s these muscles, in particular the tibialis anterior, that can cause shin pain when overused. A few minutes of massage on the foam roller will alleviate minor shin discomfort.
Start by kneeling fully on the roller, with your hips low to your heels. Bring your hands forward of you on to the ground and allow them to support your weight. Push yourself forward and back so the roller rolls over the entire shin, from under the bent knee down to the transition to the foot.
After a few minutes rolling straight on the roller, you can shift your hips to one side to massage the muscles along the sides of the shin bone. Continue until one side feels soft and relaxed, then shift your hips in the other direction.
There’s no reason to live with sore and tingling shins. Use the roller before and after long walks or runs, point, flex, and circle your feet while you’re sitting at your desk, and invest in some good shoes. And prescribe yourself a few minutes a day with your feet up. Your lower legs deserve it!