Have you ever experienced shin splints? Wondered what you could do to get rid of the pain? Shin splints are understood as extreme pain experienced in the shins. And it is athletes and sports persons who generally become victims. While this is not a serious medical condition, shin splints can cause pain and discomfort and prevent one from competing in sporting events. Shin splints is the inflammation of the muscle or tissue at the frontal portion of the lower leg and results from a continual strain on the shin. So, how can you get rid of shin splints? Well, there are a number of home remedies! Want to know them? Then go ahead with your read!
Home Remedies For Shin Splints – Top 30:
Since shin splints occur mostly among athletes, it is advisable to rest during this time. Even though you purchase a new pair of shoes or workout regularly, you don’t actually give enough time for your shins to heal. According to the Rice University, you should take some rest until your daily activities are free of pain and aches. Lie down as much as possible and try to avoid walking too fast or running until your shin is completely healed. Drinking plenty of water will speed up recovery as it prevents dehydration. Once the pain reduces, walk slowly for short periods of time until you feel you are strong enough to pursue your sport once again.
2. New Pair Of Shoes:
A second remedy for shin splints would be getting hold of a new pair of shoes. If you are wearing sneakers that are old or worn out, there is a higher possibility of facing difficulty while working out! This will cause unnecessary stress on your shins and lead to a splint sooner than you could imagine. It will be a preventive measure as well as a treatment if you buy yourself a new pair. Another alternative would be meeting a podiatrist so that you can get some custom fit orthotics.
3. Ice It:
Icing always works for shin splints. If you would like to get the best results, simply get hold of some ice packs at home and place them on top of your shins for 15 to 20 minutes. You should do this around 4 to 8 times a day. Another way is to put some ice cubes in a towel and hold it against your shin for the same amount of time. This should quickly relieve the pain and enable you to walk comfortably again.
4. A Few Exercise Substitutions:
A couple of exercise substitutions could also work! One of the most common causes of shin splints is running down the hills or on an uneven terrain. Making continuous sharp cuts could also lead to this. Once you have given your legs enough rest and are finally ready to exercise again, please give yourself some time and try a couple of substitutions. Simply run up the hill and then jog back down instead of sprinting. You could also give cycling a chance. Elliptical training also works. When you do exercises like these, your body begins to build strength and aerobic capacity.
You could do a couple of stretches at home in order to prevent shin splints. Simply place two balls on top of your feet on a step. Now slowly bend your ankles and lower your heels. In this way, you will be stretching your calves. Stop yourself when you feel a good stretch. It is ideal to hold for 35 to 40 seconds in order to get a feel of it. However, make sure that you ease into these stretches and release them gently and slowly.
6. Try Physical Therapy:
In order to treat issues related to your legs or even running mechanics that lead to shin splints, try physical therapy. A therapist can always help you reduce the pain and provide guidance so that you can return to playing sports (1).
7. Build Yourself With Time:
Instead of hurrying through the whole process and running up the hill, please build up your pace slowly and gradually. The best thing you could do is keep away from the 5 mile itch. If you are new to running, there is no way you should start off with 5 miles. You should definitely take a break. Start off with 20 minutes at first. Try both walking and running. When we speak of building intensity with time, 10 will be the magic number.
8. Cross Training:
Another smart remedy to shin splints is cross training! This will get you sweating and burn insane number of calories. Sometimes running can really have a harsh impact on your body, especially if you have just recovered from shin splints or are still healing. Around three runs and two cross training sessions will be enough of cardiovascular workouts for the whole week, according to Bill Pierce, Professor and Chair of the Health Sciences department.
9. Less Jarring Workouts:
You could also give a few other kinds of less intense workouts a chance if cross training isn’t really your thing. Cycling, rowing and swimming are a couple of ideas . If you are a water baby or absolutely love staying in the sun, these workouts are all you need.
10. Use Mid Foot:
Hitting your heel at first leads to over striding and makes your foot slap down on the pavement. This will stretch your shin muscles and force them to put in more effort that you begin to work a bit harder and then slow down. And when you run on your toes, you put stress on your calf muscles located at the back of your leg. You can keep away from injury with the help of a mid foot landing. The right kind of gait is very important to avoid any kind of injuries.
11. Get Hold of Supportive Shoes:
Please don’t go for minimalist shoes. They don’t have arch support, so basically the foot is constantly rolling. This makes athletic injuries even more common. This is why it is wise to go for those shoes that have solid support.
12. Diagnose Your Pain:
When we tell you to diagnose your pain, we are simply telling you to pay more attention to your body. Usually, when you have shin splints, the front section of your lower leg is full of pain. However, it doesn’t come with any long term degenerative effect. When you are running, the pain lessens gently but it never really exacerbates. Feeling ache in just one spot could mean something very serious, even a fracture, making you absolutely unable to run.
13. Use Orthotics:
In case you start overpronating during any time of your life, please change the foam liner of your shoes with the help of an orthotic so that you have more support. This will not only treat shin splints but also help you treat this condition.
14. Reduce The Running A Bit:
Ice and massage your calf muscles around 20 minutes every day. And make sure the training is gentle. You could stay away from running for a while, but don’t stop it completely. Do some cross training and other less intense workouts to keep yourself going. Try to run half the distance you would cover before by running, and at the same, do remember to increase your frequency.
15. Visit A Healthcare Provider:
You could also visit a podiatrist or a physical trainer, especially someone who has treated shin splints before. Let them see your current form and tell you what could lead to your pain. Even cutting-edge healing treatments could reduce the signs of inflammation and increase the rate of recover altogether.
16. Anti-Inflammatory Pain Killers:
Using aspirin, ibuprofen, naproxen and anti-inflammatory drugs can help in reducing pain and swelling. Even though these drugs could be having a couple of side effects, they should only be used when needed (2). Don’t take them regularly!
17. Neoprene Sleeve:
If you use a neoprene sleeve at home, you will be able to warm your leg and support it at the same time (3). Now that sounds like a good home remedy for shin splints!
18. Hot Tubs:
A hot tub will always help your tight muscles to relax. If you end up in a hot tub right after running, please ensure you have given yourself enough cool down time. When you give yourself a hot tub bath during winter, your muscles will be warmed up and the soreness will be reduced significantly. The hot tub will encourage more sweat and perspiration and allow loss of fluid that could in some ways undermine your performance levels while running.
19. Cherry Juice:
Surprisingly, a refreshing glass of cherry juice can take care of sore muscles or shin splints. It will help you recover quickly. There are antioxidants found in tart cherries named anthocyanins, which can help in the reduction of inflammation. You could also have some cherry juice on days you are working out in order to feel less pain.
20. Drink Coffee:
Recent studies have shown that those who drink a cup of coffee prior to their workout can reduce lethargy and muscle soreness by half . Now that should really convince you to drink coffee daily! But please don’t overdo it, as too much caffeine is unhealthy.
If you have a natural or herbal version of Bengay, you could reduce muscle soreness and shin splints. One of the studies published in 2007 in Rheumatology International said that the plant can be applied all over the affected area in the form of gel or cream in order to reduce the pain.
22. Deep Tissue Massage:
Did you know a good deep tissue massage can relieve pain or aches felt in the muscles? Yes! It will increase flow of blood to your muscles and remove all chemicals that lead to inflammation.
23. Towel Exercises:
You could simply try a few towel exercises at home to reduce anterior shin splints. Take your bare foot and place it on a towel. Now squeeze your toes towards yourself and try to gather the towel underneath your foot. Hold the towel that is already gathered and hold for three seconds and release. Repeat 10 times and do 3 sets.
24. Heel Walking:
Stand with your body positioned against the wall. Now lift your toes up gently. Start walking for 5 to 10 steps. Use only your heels. Now turn back, walk and return to the first position. You should be your heels the entire time.
Lie down flat on your back, elevate your leg so that the injured shin is raised above your chest. This method rapidly relieves pain caused by shin splints by reducing swelling and draining fluid away from the injured area of the leg.
26. Rolling Pin:
An unconventional shin splint remedy, but effective nevertheless! Press a rolling pin gently along your calf. Apply a little more pressure on areas where you feel a knot or hardness, this will help loosen the muscles and relieve pain from shin splints.
27. Hot Towels:
Heat packs help to quickly reduce pain caused by shin splints. Apply a hot towel on the affected area and leave in position for about twenty minutes. A warm towel soaked in a mixture of water and Epsom salt works well to relieve pain and discomfort caused by shin splints.
28. Alternate Ice and Heat:
When you experience pain in your lower leg, shin splints are the most likely cause. Use a simple, alternating hot and cold treatment to relieve the shin of pain. Apply an ice pack for a minute, followed by a hot towel or heating pad for the next minute. Repeat five to six times to reduce pain in the shin.
29. Bag of Frozen Vegetables:
The best home remedy for shin splints is to apply a bag of frozen vegetables to the shin for at least twenty minutes. The cold inhibits blood flow to the area, reducing fluid build-up in the shin. Apply the treatment about thrice a day to get optimum relief.
30. Ginger Root:
Ginger root compress is a good therapy for shin splints. This is mostly used by athletes who are participating in sporting events to quickly relieve pain caused by shin splints. Steep an inch of fresh ginger root in about four cups of water. Make sure you do not boil the mixture, strain it and put it back in the pot. Dip a clean towel in the solution, wring the towel and gently wrap around the shin. Hold the towel in place for about ten minutes till it cools and repeat the treatment about four times.
[ Read: Lower Back Pain Exercises ]
Causes Of Shin Splints:
There are a few factors that could lead to shin splints. They include the following:
If you workout harder than your fitness level, you could strain your joints, tendons, bones and as well as muscles (4). This is one of the biggest and most common reasons for shin splints.
If you wear shoes that are not suitable for your feet while running, you could end up with shin splints (5).
3. Poor Technique:
Having poor running techniques or form can strain both the muscles as well as tendons. An example is rolling your feet inwards (6).
4. High Impact Activities:
If you run on hard surfaces, you can injure the shin and tendons (7).
5. Flat Feet:
If you have flat feet, there could be a pull at your shin tendons that leads to tearing of the shins (8). Have you experienced shin splints before? Did you give these remedies a chance? Please leave your comments in the box given below! Your opinions are always valuable!
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