# Shins | FREE 4K Videos | 321 STRONG

> Target your shins with focus on the Tibialis Anterior, Extensor Digitorum and Hallicus Longus, and Peroneus Tertius. This guided routine helps prevent shin splints and improve ankle mobility.

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# Shins
  Roll the Tibialis Anterior and surrounding muscles 

       
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## About This Video
  Target your shins with focus on the Tibialis Anterior, Extensor Digitorum and Hallicus Longus, and Peroneus Tertius. This guided routine helps prevent shin splints and improve ankle mobility. 

  
### How to Perform This Technique
    1  Begin on your hands and knees, with palms flat on the floor.

   2  Keep your neck and head straight, looking somewhat downward.

   3  Position the roller under your torso. Raise one knee off the floor, and position it on the roller.

   4  Use your arms and move your leg to move your whole body back and forth, so that the shin is massaged below the knee and above the ankle.

   5  To increase the resistance, transfer more of your body weight onto the shin, instead of your arms.

   6  Perform approximately 10 complete rolls (back and forth).

   7  Switch sides and repeat.

    
### Benefits
      Prevent and recover from shin splints     Reduce anterior compartment pressure     Improve foot strike mechanics for runners     Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

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#### Video Details
   Duration: 1:29   Quality: 4K (2160p)   Level: All Levels      
#### Other Videos
 [View All 13 Videos](/videos)          
## Read More on This Technique
 Guides and answers on 321strong.com that cover this exact movement.

  [Answer   Can You Foam Roll Your Shins for Shin Splints?  Yes, foam rolling your shins can help with shin splints — but target the tibialis anterior muscle, not the bone itself. Here's how to do it right.](/answers/can-you-foam-roll-your-shins-for-shin-splints)[Answer   How to Foam Roll Your Shins Safely  Foam roll your shins by rolling the muscle beside the shin bone with light pressure for 30-60 seconds, stopping at any sharp pain.](/answers/how-to-foam-roll-your-shins-safely)[Answer   Does Rolling Your Feet Help With Shin Splints?  Yes, rolling your feet can help with shin splints by releasing tension in the plantar fascia and reducing tibial stress through the kinetic chain.](/answers/does-rolling-your-feet-help-with-shin-splints)[Answer   Fastest Way to Cure Shin Splints  Shin splints heal fastest with rest, ice, and daily myofascial release on the tibialis anterior and calf. Most cases clear in 7 to 14 days.](/answers/fastest-way-to-cure-shin-splints)[Answer   Massage Stick for Shin Splints: Runner Recovery Guide  A massage stick targets the tibialis anterior with precise pressure foam rollers can't match. Use this protocol to recover from shin splints faster.](/answers/massage-stick-for-shin-splints-runner-recovery-guide)[Answer   What Is the Fastest Way to Cure Shin Splints?  Shin splints heal fastest with rest, ice, and daily myofascial release. Most cases clear in 2-4 weeks with the right protocol.](/answers/what-is-the-fastest-way-to-cure-shin-splints)