Natural Remedies for Shin Splints

Shin splints are a very common problem faced by many people. They are often discovered after a burst of running, by ramping up your workout intensity, or by changing your running surface. They cause a painful ache in the shins and often heal on their own, though some types of shin splints, such as those caused by stress fractures, may require doctor’s care and even surgery.

What causes shin splints?

Shin splints are generally caused by three different things:

  • Overused, irritated and swollen muscles that weren’t properly stretched out before running or muscles that have been over worked.
  • Stress fractures that are tiny breaks in the leg bones. They can be aggravated by changes in the surface you run on.
  • Flat feet, or overpronation, can also cause shin splints. Flat feet occur when your foot’s arch collapses at the impact of each step.

 

How can I prevent shin splints?

  • Always wear good shoes with support and padding.
  • Warm up before every work out.
  • Stretch the muscles in your legs before you run
  • Stop as soon as you feel pain
  • Don’t run on hard surfaces such as concrete
  • Tape up your shins before you start exercising.

 

How can I treat shin splints?

  • Rest and give your body time to heal.
  • Ice your shins for 30 minutes every three hours for 3 days or until the pain is gone.
  • Get orthotics or arch supports for your feet.

You will know your shin splints have healed when:

  • The injured leg is equally flexible as your other leg.
  • The injured leg is just as strong as the other leg.
  • You can jog, sprint and jump without having pain.
  • If you had stress fractures, your x-rays should show that they have healed.
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