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Shin/Outer Lower Leg

This region contains muscles that run from the top of your foot all the way up the front of your shin (extensor hallicus, extensor digitorum and anterior tibialis), as well as, muscles running from your outside ankle bone all the way up to your knee (the peroneal muscles).

How To Use This Site:

Below are the 5 parts of the self treatment system including self muscle massage, mobilization techniques, stretching, kinesiology taping and strengthening. Before you get to those, here are some posts to help you put all of the pieces together.

Part One - how to determine which massage, mobilization and stretching techniques you should use.

  1. Muscle Sprains/Strains
  2. Tendon Injuries (specific guidance for tendon injuries in the lower body here)
  3. Muscle Spasms, Knots, Trigger Points
  4. Overuse Injuries (specific guidance for overuse injuries in the lower body here including normal range of motion + muscle pairs)

Part Two- adding kinesiology taping to your self treatment program. Advice for each of the four injury types listed above.

Self Treatment System

Part 1. Self Muscle Massage.

1) Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the shin/outside lower leg using a foam roller and tennis ball. Click here.

Part 2. Mobilizations.

1) Blog post on mobilization techniques for the peroneals and shin muscles using a tennis ball. click here.

Part 3. Stretching.

1) Blog post on beginner, intermediate, and advanced stretches for the shin/outer ankle. Click here.

Part 4. Kinesiology tape.

1) Blog post on taping for shin splints (anterior tibialis). Click here.

2) Blog post on taping for the peroneals. Click here.

3) Blog post on taping for medial tibial stress syndrome. Click here.

4) Blog post on taping for pain/swelling following an ankle sprain. Click here.

Part 5. Strengthening. Coming soon.

Specific Injuries

1) Peroneal pain (muscle strain/tendonitis along outside of the lower leg). Click here for link to newsletter case study of this injury including diagnostic tips and treatment with video.