I created this 10-minute flow to alleviate knee & shin pain, improve ankle mobility and enhance walking, running, squatting, lunging & jumping performance. Use a firm, high-density foam roller for best results. You can also self-massage using your hands for extra detailing and better body awareness. I highly recommend using a quality massage & body lotion like BJ’s Body Butter available at SleevesSoldSeparately.com. For best results, apply ManBaby CBD salves topically to the most tender & tight areas (or hot spots) to speed healing, available at ManBabyCBD.com.

Left-Leg Achilles, Soleus & Gastrocnemius (Calves) Massage @ 2.5 minutes
Right-Leg Achilles, Soleus & Gastrocnemius (Calves) Massage @ 2.5 minutes
Left-Leg Tibialis Anterior & Posterior (Shins) Massage @ 2.5 minutes
Right-Leg Tibialis Anterior & Posterior (Shins) Massage @ 2.5 minutes

Use elongated inhales through the nose into the belly and full exhales through the mouth for best results.

For the Calves Massage, first place your heel cord on the roller. Pressure wave side-to-side then add any and all ankle motion to improve tissue quality and joint range of motion. Place the other leg on top of your massage leg to increase the intensity. Continue to slowly work your way up the achilles tendon then move to the soleus and then finish with the gastrocs. Please note that the gastrocnemius has 2 heads, a lateral (outer) head and a medial (inner) head. So be sure to turn your foot both in and out for best results. Finish by stripping the entire lower leg up & down.

For the Shins Massage, focus first on the tibialis anterior, the lateral (or outer) shin muscle. Start just above your ankle bone (or talus) and work all the way up towards your knee. Add any and all ankle motion to improve tissue quality and joint range of motion. Place your hand on top of your lower leg to increase the intensity. Then shift towards the tibialis posterior, the medial (or inner) shin muscle. You could also try rolling both shins simultaneously from a pushup position. These drills will reduce the risk of getting shin splints.