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15 effective home remedies to treat shin splints
Have you ever had shin splints? Have you wondered what you can do to let go of the pain? Shin splints are among the extreme pains that can be encountered in the shins. Athletes and sportspeople are the most affected by periostitis. Although not a serious medical condition, shin splints can cause pain and discomfort. Shin splints are inflammation of muscle tissue or on the front part of the leg and are the results of continuous strain on the shin. So how do you get rid of shin splints? There are a number of home remedies! Follow the leader.
Natural remedies for shin splints …
1. Rest
Shin splints occur mostly in athletes, it is advisable to rest at the onset of severe pain. You are not giving your shins enough time to recover. According to Rice University, you should take rest until your daily activities are free from pain and ailments. Lie down as much as possible and try to avoid walking too fast or straining until your shin (tendon) is completely healed. Drinking plenty of water will speed up recovery because it prevents dehydration. Once the pain subsides, walk slowly for short periods of time until you feel strong enough to resume your sport.
2. New pair of shoes
A second remedy for shin splints will be to invest in a new pair of shoes. If you wear old or worn sneakers, there’s a good chance that part of your shinitis is coming from there! A new pair will put unnecessary stress on the tendons in your shins and lead to a “hike” faster than you imagined. It is also a preventive measure against periostitis. Another alternative would be to meet with a podiatrist so that you can get orthotics with a personalized fit.
3. Massage and ice
One method is to massage the shins and calves by pressing hard and lifting upwards. These (painful) massages will help flush out the fluids and toxins “stuck” in the area. You have to massage for a good ten minutes for an effective result. Then place ice packs (you will find ready-to-use reusable packs in pharmacies) and place them on top of your shins for 15 to 20 minutes. You should do this combination of treatments 4 to 8 times a day to quickly relieve the pain and allow you to walk comfortably again or gradually return to your favorite sport.
4. Exercises to re-adapt
A few adapted exercises could also be useful! Often shin splints occur following training on uneven or steeply inclined terrain, or excessive sprints, sports, or repeated intense exertion for a short period of time. Once your legs have had enough rest, give yourself some time to try out some alternative sports. It is enough to run in a more leisurely way and rather to privilege endurance with the sprint (prefer soft grounds!). You can also try the bike, the elliptical movement is rather recommended (always without forcing). When you do exercises like these, your body begins to rebuild its strength and aerobic capacity.
5. Stretching
Do some simple stretches to avoid shin splints. Just place two balls under your feet. Slowly bend your ankles and lower your heels. This way, you will stretch your calves properly. Stop when you feel a good stretch. Maintain the posture for 35 to 40 seconds, take breaks in the sets (do 5 sets) to release the tendons slowly.
6.4 simple stretches to fight shin splints
Stretching back to the wall
- Begin standing with your back to the wall. Place your heels about 12 inches from the wall, your back resting on the wall.
- Start by bringing the toes of both feet upwards as if you want to stick them to the shin, while your heels remain in contact with the ground.
- Stretch your toes as high as possible.
- Then rest your feet on the ground.
- Try to keep your toes in the air without touching the ground. Repeat with 3 sets of 10-15 stretches.
Stretching “one step”
- Start with an extended body position, placing your feet the same width as your shoulders.
- Take a step forward. (the length of a normal walking step).
- When your heel is in contact with the ground, stay in plantar flexion.
- Then place the sole of the foot in contact with the ground. Your toes should stay in the air.
- Return to the starting position, repeat the operation 10-15 times and change legs.
Calf stretches
- Stretch your calves to relieve shin splints. Be proactive in this movement.
- Begin sitting position on the floor with your legs straight out in front of you.
- Wrap a towel around the underside of your foot and pull gently.
- Hold the position for 10-15 seconds.
- Repeat 2-3 times on each leg.
Stretching resistance
- Sit on the floor with a loop of an exercise band around the front of your foot, the other end of the band wrapped around a table or stationary object.
- Use a counter force, trying to bring the foot back towards you.
- Do 3 sets of 10-15 movements.
- Increase the resistance using denser bands or double your movement count to 20-30.
7. Get supportive shoes
Avoid minimalist shoes. They do not have arch support, so the foot is constantly in floating motion. This makes sports injuries even more common. This is why it is wise to go for shoes that have a solid footing.
8. Hot baths
After the effort, opt for a hot bath filled with a bowl of baking soda. The heat and the effect of the baking soda, will relax the contracted muscles and help to flush toxins accumulated in the muscles more quickly.
9. Cherry juice
Surprisingly, a glass of cherry juice can take care of sore muscles or shin splints. It will help you recover quickly. The antioxidants in cherries can help reduce inflammation. Take a small course of cherry juice during competition periods (one week before until one week after).
10. Drink coffee
Recent studies have shown that drink a cup of coffee before a workout can reduce lethargy and muscle pain in half. As always, moderation is in order, we are talking about ONE cup of coffee here.
11. Recipe for restorative and soothing pain relieving cream “special periostitis”
This homemade cream is ideal for soothing pain associated with periostitis but also for reducing inflammation, and relaxing contracted muscles, the use of 5 essential oils in synergy makes it very effective and completely natural.
Ingredients
- 45 g of beeswax
- 1/4 cup of coconut oil
- 1/2 cup of oil of your choice (olive, almond, grapeseed …)
- Essential oils 6 drops of each (clove, fragrant gaultheria, lemon eucalyptus, true lavender, peppermint)
Preperation
- Pour the coconut oil, the oil of your choice and the beeswax in a saucepan over low heat, let it melt slowly
- Let cool and pour in the essential oils when the mixture is cold but still liquid
- Collect in a jar that closes tightly, keeps for one year
12. Rolling pin
An unconventional remedy although still effective! Press down gently with a rolling pin along your calf. Apply a little more pressure to the areas where you feel a knot or stiffness, this will help relax the muscles and relieve the pain of shin splints. You can also perform its movements with a rubber roller:
13. Hot towels
The heat quickly reduces the pain caused by shin splints. Apply a warm towel to the affected area and leave in place for about twenty minutes. A warm towel soaked in a mixture of water and Epsom salt works well for relieving pain and discomfort caused by shin splints.
14. Hot / cold therapy
Alternate hot / cold treatment to relieve shin pain. Apply an ice pack for one minute, followed by a hot towel or heating pad for another minute. Repeat five to six times to reduce pain in the shin.
15. Ginger root
A compress made from ginger root is a good therapy for shin splints. Mainly used by athletes who participate in sporting events for rapid pain relief from shin splints. Peel 2 cm of fresh ginger root in about four cups of water. Heat the mixture without boiling it, leave it on for 10 minutes before dipping a clean towel in the solution, wring out the towel and wrap it around the shin. Hold the towel in place for about ten minutes until it has cooled and repeat the treatment about four times.