How to Use a Massage Gun for Shin Splints

A shin splint is a painful sensation felt along the length of the shinbone (tibia).¹ Also called medial tibial stress syndrome (MTSS), the condition is usually an overuse injury that can happen when running, walking, or hiking long distances, uphill, or on hard surfaces, like concrete. It can also happen to dancers, people with high arches, or when exercising with improper footwear.²

Shin splints often go away on their own, sometimes within a day or so.³ But other times, the injury might cause pain and discomfort for weeks. In that case, you'll want to take it easy from exercise and look into home remedies, like massage therapy.⁴

Can you use a massage gun for shin splints? Yep! But there are a few things to keep in mind. Here's what to know.

Can a Massage Gun Help with Shin Splints?

A massage gun might help ease the pain of shin splints and speed up recovery.⁵ Regular massage (three times a week for about 20 minutes) has been shown to improve pain for people with MTSS, and having the right tool at home can make it easier to be consistent.⁶

Massage Gun Benefits for Shin Splint Recovery

Massage guns deliver percussive therapy—rapid up-and-down pressure and vibrations. This helps loosen up tense muscles while increasing circulation, sending blood and oxygen to the area, which can support healing and faster recovery and possibly reduce the musculoskeletal pain associated with shin splints.⁷

Massage guns can also be used to alleviate knee pain. Learn more about how to use a massage gun for knee pain in our blog.

How to Use a Massage Gun Safely for Shin Splints

You'll want to be careful when using a massage gun for shin splints to ensure you target the right areas and don't accidentally aggravate the injury.

Areas to Target

With a shin splint, you'll feel the most intense pain along your shinbone. And while you want to relieve this discomfort, you don't actually want to massage the bone—especially with a massage gun, which can be more intense and harder to control than manual massage techniques.

Instead, focus on the surrounding muscles around your calves and the sides of your lower legs.

Proper Technique

To make sure you're not hitting the bone or over-massaging to the point of worsening your shin splits, start with the lowest setting on the massage gun and move slowly along the muscle fibers.

You may also want to do shorter sessions, particularly at first, when the injury is still new and the most tender.

What to Avoid

Again, lower speeds are ideal for shin medial tibial stress syndrome, as higher speeds on a massage gun can be too intense. Even on the lowest setting, be careful not to apply too much pressure to the shinbone or surrounding muscles.

Other Recovery Tips to Support Shin Splint Relief 

Besides using a massage gun, here's what you can try for shin splints^1,3:

• Rest and activity modification – Like most injuries, rest is a critical component of the healing process with shin splints. Take it easy from running or walking long distances and other high-impact activities for at least a few weeks.
• Ice and elevation – When shin splints are new and the most tender, applying ice or cold packs and keeping your legs elevated can help reduce inflammation.
• Stretching and strengthening – You might get relief from shin splints with light stretching, focusing on the muscles around your shinbone. You can also slowly incorporate leg, calf, and ankle-strengthening exercises to help prevent shin splints from happening in the future.
• Footwear adjustments – Walking, running, or hiking long distances without proper footwear can result in shin splints. Make sure you're wearing sneakers or hiking boots with arch support and shock-absorbing soles.

If you experience shin splints, get in touch with your healthcare provider or a physical therapist for recommendations for at-home remedies and a personalized recovery plan.

Plantar fasciitis can also be prevented with supportive footwear and massage. See our guide to using a massage gun for plantar fasciitis relief for more.

How Lifepro Massage Guns Can Support Your Recovery   

Massage therapy can offer relief for shin splints, helping reduce pain, loosen tight muscles, and support the recovery process. Consistency can be key, though, and one way to reap the massage gun benefits is with a massage gun in your at-home arsenal.

Lifepro's massage guns are designed to offer gentle deep-tissue massage to alleviate soreness, release tension, increase circulation, help with injury recovery, and support post-workout relaxation. We have handheld options with flexible heads, adjustable speed settings, and interchangeable ergonomic heads, as well as travel-friendly mini massage guns.

Lifpro also offers thigh, calf, and foot massagers to support whole-body relief and speedy recovery. Explore our offerings to find a premium, accessibly priced massage device that suits your needs.

Sources:

1. Cureus. Shin Splint: A Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC9937638/
2. Mayo Clinic. Shin splints. https://www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105
3. Cureus. Medial Tibial Stress Syndrome: A Review Article. https://pmc.ncbi.nlm.nih.gov/articles/PMC9356648/
4. Cleveland Clinic. Shin Splints. https://my.clevelandclinic.org/health/diseases/17467-shin-splints
5. International Journal of Sports Physical Therapy (IJSPT). The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC10069390/
6. Physical Treatments - Specific Physical Therapy Journal. The effects of four weeks of massage therapy on pain intensity in shin splints. https://ptj.uswr.ac.ir/article-1-76-en.html
7. Journal of Bodywork and Movement Therapies. Massage treatment and medial tibial stress syndrome; A commentary to provoke thought about the way massage therapy is used in the treatment of MTSS. https://www.sciencedirect.com/science/article/abs/pii/S1360859214001892
8. Polish Journal of Physiotherapy. Effects of massage therapy and exercise therapy on recovery of shin splints injury in women's long distance running athletes. https://www.researchgate.net/publication/375161973_Effects_of_massage_therapy_and_exercise_therapy_on_recovery_of_shin_splints_injury_in_women's_long_distance_running_athletes