Anterior Tibialis SMR (Shin Roll)

Execution

1. Set the roller on the outer shin just below the knee, on the muscle beside the shin bone, never directly on the bone.
2. Press down with moderate pressure and roll slowly down to just above the ankle, about 3 seconds per pass.
3. When you hit a tender spot, park the roller there and breathe steadily for 10-30 seconds until it eases.
4. Flex and point the ankle a few times while parked on that spot to add movement to the tissue.
5. Cover the whole length of the shin for about 60 seconds, then switch to the other leg, keeping the same time on each side.

Quick cues

• Roll beside the bone, never on it.
• Three seconds on each pass down.
• Park on the sore spot and breathe.
• Flex the ankle while parked there.
• Numbness or tingling means stop now.

Common faults

• Fault: Rolling straight over the shin bone ridge

  Fix: Shift the roller about two finger-widths outward, onto the muscle beside the bone.

• Fault: Pressing far too hard on the very first pass

  Fix: Cut the hand pressure in half and only add more as the muscle starts to release.

• Fault: Rolling fast up and down the whole time

  Fix: Slow to about 3 seconds per pass and come to a full stop on tender spots instead of gliding past.

• Fault: Holding the breath because it hurts

  Fix: Ease the pressure to a level where the breathing stays even, which is the level that actually works.