Try this quick video after your next run to take care of your feet and shins. I recommend Rock Tape Balls they come in two different sizes. once size is Medium with spikes and the other is like a lacrosse ball. I suggest you try this a few times per week to cut down on the tight muscles in your feet and ankles. Your legs take a beating from running and another way to speed up recover is a weekly Thai massage session. If you have any comments please leave me a message.