There is no denying that the pain of shin splints can bring your running to a standstill. Knowing how to get rid of shin splints is essential in order to get you moving again. We’ll present 15 home remedies and tips below, but before we do, let’s look at what causes them.
Shin splints are typically the result of one or more causes:
Shin splints are more common whenever the leg muscles and/or tendons in are tired. As a result of excessive force muscles swell and the increased pressure against the shin bone leads to pain and inflammation.
These 15 remedies and tips on how to get rid of shin splints will work, but they are not all inclusive. In severe cases, you might need to consult your health care provider. We’ll begin with 10 tips to help you prevent or cure shin splints and then give you 5 remedies to get rid of the pain if you already have them.
The adage, “no pain, no gain,” doesn’t apply to pain from injuries. It especially doesn’t apply to shin splints.
What to do:
How it works:
By decreasing the stress, you decrease the inflammation and pain and avoid the risk of a more serious injury.
Providing support to your shins is one method of how to get rid of shin splints. There are three common methods of providing support.
What to do:
How it works:
Taping, applying an elastic bandage, or wearing a neoprene sleeve, which fits snugly over the lower leg provides comfort through compression to reduce inflammation and through support to the muscle tissues.
Just like good tires on your car help it perform better, the right shoes for your sport or workout can do wonders to prevent shin splints.
What to do:
How it works:
By properly supporting your feet and keeping your feet in proper alignment with your lower leg, you decrease your chances of getting shin splints.
Insole support is a major secret in how to get rid of shin splints. Flat feet and other abnormalities can be corrected.
What to do:
How it works:
Correcting foot abnormalities like flat feet, pronation, or supination make you much more likely to avoid shin splints.
Hard surfaces are a major contributor in causing and exacerbating shin splints. Do your best to avoid them.
What to do:
How it works:
Because harder surfaces don’t give, your body takes the beating and that beating begins in your feet and lower legs.
If you can’t afford to lose a workout, use other types of workouts or cross training as a means of how to get rid of shin splints.
What to do:
How it works:
Cross training is a beneficial way to not only continue your conditioning without doing further damage to your shins, but it can also help increase blood circulation and promote healing to your shin splints.
Since running up and down hills is a major contributor to the development of shin splints; don’t do it. If you must run hills for conditioning purposes then make use of these tips.
What to do:
How it works:
The impact on your foot when running downhill is what typically does the most damage to your shins.
Stretching properly before running is essential for preventing all sorts of damage, but stretching before, after and between your workouts is even more important as you work on how to get rid of shin splints.
What to do:
How it works:
Maintaining flexibility in your calf and shin muscles helps reduce the risk of shin splints and can help to relieve the pain if you already have them.
Quickly starting and stopping during athletic events is a major contributor to shin splints. Slow things down a little bit and don’t rush into your workouts.
What to do:
How it works:
Smoother transitions and better conditioning can reduce or eliminate shin splints for athletes whose sport requires them to make abrupt starts and stops.
Running form has an enormous impact on shin splints as well. Fixing your running form can help you avoid shin splints.
What to do:
How it works:
Being anatomically correct when running reduces the impact on the lower leg.
Massage therapy and foam rolling are a great way to relieve the pain and help reduce the inflammation of shin splints.
What to do:
How it works:
Massage prevents and alleviates inflammation and pain. It breaks up the adhesions between muscles and makes them more supple.
Ice is a steady standby in the battle of how to get rid of shin splints.
What to do:
How it works:
Ice is a tried and true method of reducing inflammation and pain.
Pineapple is a delicious and effective way of reducing and relieving inflammation.
What to do:
How it works:
Bromelain is an easily absorbed enzyme found in pineapples that helps reduce inflammation and pain.
This highly potent herb is easy to come by and does wonders for the pain and inflammation of shin splints. There are two methods of using it.
What to do:
How it works:
Research has reported that turmeric is as affective at relieving pain and inflammation as ibuprofen.
Many studies have discovered that shin splints might go beyond being merely a soft-tissue injury and might be connected to tibial stress fractures.
What to do:
How it works:
Supplementing calcium and vitamin D can help your body heal from stress fractures.
Shin splints don’t have to hold you back from being fit or enjoying your favorite sports and activities. If you’re suffering from them, make use of the 15 different home remedies and tips on how to get rid of shin splints and get right back into the action.
Images taken from depositphotos.com.
