How to use a massage gun for shin splints

Shin splints are a way to describe pain around the shin bone in your leg — it could feel like a dull ache, sharp twinge, or tightness.

Shin splints can pop up after ramping up in physical activity too quickly, especially when your body isn’t ready. “There are about a dozen muscles in that area, and any of them can feel tense or uncomfortable if they’re working differently or more than usual,” says Karla Arevalo-Alas, PT, DPT, a Hinge Health physical therapist. Shin splints usually improve with time and the right recovery strategies, especially gentle exercise. 

Tools like massage guns can also help. Massage guns work by stimulating the muscles around your shin, which helps boost circulation, ease muscle tightness, reduce inflammation, and improve ankle mobility so you can move more comfortably.

Here, Hinge Health physical therapists share how to use a massage gun for shin splints and explain how they can support your recovery and prevent future discomfort.

What is a massage gun?

A massage gun is a handheld device that uses percussive therapy, or fast, repetitive pressure and vibrations, to boost circulation and stimulate muscle tissue. “This pulsing can help bring more blood flow and nutrients to the muscle, which can help the muscles relax and help with pain,” says Dr. Arevalo-Alas.

Massage guns can offer at-home relief, similar to what you might expect during a traditional massage. But instead of having a massage therapist work out your muscle knots, you can adjust the pressure and speed of a massage gun to provide a similar experience. 

Massage guns often come with a range of different attachments, or heads, to help treat different parts of the body. For example, a big, round attachment may help you target more surface area on your back, glutes, or thighs whereas a small, pointy attachment can help address smaller muscle groups in your feet or along your shins.

A massage gun can be used whenever you need relief, but people often use them before or after exercise. You can use a massage gun before a workout to help prepare your shins for movement. Using a massage gun after can help muscles recover by increasing blood flow to tense areas. 

Benefits of using a massage gun for shin splints

Massage guns can be a part of your recovery for shin splints discomfort. Some benefits include: 

• Reduces shin pain and muscle tension. The rapid pulses from a massage gun can help ease tension and discomfort in the muscles, tendons, and other tissues along your shins, Dr. Arevalo-Alas says. This can make your shins feel less tight and more comfortable.

• Promotes blood flow. The pressure and vibrations of a massage gun can bring blood flow and healing nutrients to your shins. This boost in blood flow can help reduce inflammation and encourage healing, Dr. Arevalo-Alas says.

• More muscle stimulation. Stimulating your shin muscles with a massage gun before you exercise can be a part of your warm-up routine. A massage gun can boost oxygen and other nutrients to the muscle groups you’re preparing to work and reduce pain.

• Increases range of motion. Tense shin muscles can limit your ankle’s range of motion. Massage guns can help relieve muscle stiffness.

• Stronger muscles. A report in the International Journal of Sports Physical Therapy that reviewed the results of 13 studies on massage guns found that using a massage gun can help improve muscle strength when paired with exercise therapy.

How to use a massage gun for shin splints relief 

You can use a massage gun daily if you’d like, but there are a few things to keep in mind so that you don’t overdo it. 

• Avoid bony areas. Massage guns are designed to relieve muscle tension, so steer clear of using them directly on your shin bone to avoid irritation. “Focus on the muscles along the sides of your shin, where you can feel more softness,” says Dr. Arevalo-Alas.

• Keep moving. Movement is medicine for any type of musculoskeletal pain, and shin splint pain is no exception. Staying active is one of the best things you can do to relieve pain around your shins and avoid more stiffness or tightness. If you find yourself limiting activity, a massage gun may provide the immediate relief you need to get moving again. It simulates muscles so that you have less pain when you’re active.

• Watch the clock. Spending too long on one spot can sometimes irritate your muscles, Dr. Arevalo-Alas says. When starting out, aim for two to three minutes total, and focus on each area for 10 to 20 seconds at a time.

• Follow the instructions. Every massage gun works a little differently, so be sure to follow the instructions for your model. “Using it as directed can help you get the most benefit and avoid discomfort,” says Dr. Arevalo-Alas.

• Ramp up slowly. It’s generally fine to use a massage gun a few times a week to see how your body responds. “If it’s not helping, or if you notice more discomfort, ease up and give your shins a break,” says Dr. Arevalo-Alas. Also, consider reaching out to your physical therapist or health care provider.

• Start with a low intensity. Many massage guns have different intensity settings, so try to begin with the lowest setting and gradually increase it. This can help prevent irritation and keep your shins feeling comfortable.

• Listen to your body. If using a massage gun increases your discomfort, take a break or adjust the settings. If your pain is severe when using a massage gun, it may be a good idea to see a health professional to see if something else may be going on. 

• Talk to a physical therapist. If you’re unsure about using a massage gun or want guidance on how to use it, a physical therapist can help. They can also suggest exercises to complement your routine and support your recovery and help prevent reinjury. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

When to not use a massage gun

If you notice that your pain feels worse using the massage gun, or if you have swelling, bruising, weakness, or numbness in your lower leg, it’s a good idea to hold off on using it any further. Also, be sure to avoid using the massage gun in the first two to three days following trauma or injury. If you or your provider believe there could be a bone fracture, compartment syndrome, infection, or risk of bleeding, you may also want to avoid using the massage gun. 

As a general rule of thumb, if you’re ever unsure about your symptoms, check in with a health care professional to identify the next steps for your recovery.

PT tip: Focus on strengthening movements

Massage guns can help relieve shin splint discomfort, but lasting relief comes from a well-rounded movement routine. “Pair massage gun use with exercises that strengthen the muscles around your shins,” says Dr. Arevalo-Alas. Strengthening your ankles is also important — try exercises like ankle dorsiflexion (heel walking) to help support your shins. A physical therapist can recommend movements tailored to you.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Sams, L., Langdown, B. L., Simons, J., & Vseteckova, J. (2023). The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review. International Journal of Sports Physical Therapy, 18(2). doi:10.26603/001c.73795

2. Ricardo Maia Ferreira, Silva, R., Vigário, P., Martins, P. N., Casanova, F., Fernandes, R. J., & Sampaio, A. (2023). The Effects of Massage Guns on Performance and Recovery: A Systematic Review. Journal of Functional Morphology and Kinesiology, 8(3), 138–138. doi:10.3390/jfmk8030138

3. McClure, C. J., & Oh, R. (2019, April 4). Medial Tibial Stress Syndrome. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK538479/

4. Bhusari, N., & Deshmukh, M. (2023). Shin Splint: A Review. Cureus, 15(1). doi: 10.7759/cureus.33905

5. Sams, L., Langdown, B. L., Simons, J., & Vseteckova, J. (2023). The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review. International Journal of Sports Physical Therapy, 18(2). doi: 10.26603/001c.73795