10 Natural Remedies for Shin Splints
Have you ever had leg cramps? If so, then you know that they
are a terrible sensation in the large anterior tibia. This condition is known
medically as medial tibial stress syndrome, but the colloquial term for them is
“split leg.” Calf cramps occur when muscles, tendons, and bone tissue are
overloaded. It usually occurs in novice runners or when runners increase their
regular exercise program. Common causes are flat feet, shoes that don't fit or
provide support, exercise without stretching, or weak ankles and hips. The good
news is that there are remedies to prevent and reduce the symptoms of leg
cramps, here are 10 remedies to follow:
Rest and stretch: Take a break from sports, running, and
other activities to give your muscles and bones a chance to recover. This gives
your body time to heal any damage or stress that your acne may have caused.
Start slowly and increase your activity level and intensity over time, not just
over a few weeks. Avoid drastically increasing your run time unless you're used
to running fast or long distances. The recommended amount of rest is 7 to 10
days.
Ice shins and massage: Applying ice to the affected area
helps reduce swelling and pain.
The recommended amount of application time is 15-20 minutes,
4-8 times a day. After applying ice, be sure to put on compression bandages if
your shins are swollen. Elevating the legs and massaging them at night can also
help with symptoms of leg cramps.
Wear insoles or orthopedic insoles for shoes: flat feet are
the cause of shin splints. To avoid putting stress on your shins, wear shoe
inserts or find shoes that support your feet while you run. If you know you
have flat feet, it's best to check with your podiatrist about the correct
inserts for your running shoes. Experts also recommend changing shoes every 300
miles for better support.
Tart Cherry Juice: Tart cherry juice is rich in various
nutrients and antioxidants.
They are similar to cherries, which are darker in color and
not as red as tart cherries. Some of the powerful nutrients and vitamins in
tart cherries include fiber, protein, vitamins A, C, and K, manganese, and
potassium. In this study, 54 runners were given 12-ounce bottles of tart cherry
juice or a placebo drink twice a day for seven days before the race and on race
day. The researchers concluded that drinking this cherry juice for eight days
reduced the symptoms of exercise-induced muscle soreness in runners.
Don't Train Through Pain: If you are one of those who
continue to train through pain because you think it will be easier next time,
don't do it! Your acne needs time to heal. Your best bet is to try one of the
recommended pain relievers while incorporating another (lower intensity)
activity into your routine. For example: Try swimming, walking, or yoga to help
your body stretch and recover.
Stay away from cement: Running or jogging on cement can hurt
your feet if you're not used to it or trained to do it. Calf cramps can be
caused by the force your bones and muscles have to absorb from the ground and
can lead to muscle fatigue and strain. Avoid hard, uneven or hilly surfaces
while running. If you're a frequent runner, consider adding low-impact exercise
to your routine to give your legs a break from stress.
Ginger Root: Ginger root contains various antioxidants and
compounds that prevent stress and damage to your body. Ginger root has been
shown to reduce pain and inflammation due to its anti-inflammatory properties.
In one study, participants who took 60 mg of ginger extract an hour before
exercise showed a significant reduction in pain. Therefore, to relieve pain, it
is recommended to cut 1 to 2 inches of ginger root into small pieces and boil
them in a tea to drink before a vigorous workout.
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Consume Almonds: Almonds contain several nutrients that can
help the body in many ways. Almonds contain protein, antioxidants and anti-inflammatory
properties. For example, almonds contain magnesium, fiber, and vitamin E.
Vitamin E helps protect
