Shin splints can be painful, but home remedies can be used to treat shin splints. This runner’s injury can be fully treated with proper care.
Shin splints are a common sports injury that affects the leg and calf muscles. According to research(1), shin splints affect over 11% of athletes. But, shin splints are not a serious injury, and after proper care and rest, you can get rid of the condition. The injury is caused by a running error or too much exercise, which can tire out your muscles and makes them weak. Medically, shin splints are known as medial tibial stress syndrome.
Naturopathic Remedies for Shin Splints
What Causes Shin Splints?
Shin splints are commonly caused by overactivity without any rest in between. Some factors that cause shin splints include flat feet, that is when a step makes your foot’s arch collapse; using incorrect shoes; working out without warm-up stretches, and weak ankles and hips.
Shin splints are not a permanent injury and can be treated easily at home. You will know when your shin splints have healed if your injured leg feels as strong as the other one and you can push on the spots that were painful.
CURE 1: Home remedies for Shin Splints
Shin splints affect the large bone in your leg. Anyone can get the condition depending on your level of physical activity. But, shin splints can also be treated quite easily with the right home remedies. Here are some home remedies to get rid of shin splints.
1. Ice or heat for shin splints
Why use?
A hot and cold compress can help to reduce swelling and inflammation caused by shin splints. The ice will help reduce the swelling, and the hot pad will loosen your muscles and soothe the pain.
How to use?
Alternatively, place a hot and cold compress over the swelling. Do this for 15-20 minutes at a time.
How much to use?
You can apply the ice and heat compress 2-3 times a day.
2. Yoga for shin splints
Why use?
Stretching your leg muscles can help to loosen them, thus helping to reduce the swelling. Some yoga exercises will also help to strengthen your hip muscles, which will reduce the pressure on your leg muscles.
How to use?
The most effective yoga poses for shin splints is the standing forward pose since it strengthens the hamstrings and thigh and calf muscles. To practice this pose, stand straight then bend forward so that your knees touch your forehead. Keep your back straight. Hold for 5-6 seconds.
How much to use?
Practising yoga 4-5 times a week will help prevent any runner’s injury, including shin splint.
3. Exercises for shin splints
Why use?
Stretching exercises have shown to reduce pain and swelling due to shin splints. They also strengthen hip muscles, thus helping to prevent shin splints.
How to use?
Tibialis anterior muscle stretch is the best exercise for shin splints since the injury particularly affects this muscle. To do this stretch, sit on the floor on your knees with knees pointed in. Now raise your legs up, so that your toes are flat on the floor. Keep your palms flat on the floor. Hold for 5-6 seconds.
How much to use?
Try to do stretching exercises daily for treating shin splints effectively.
[Read: Exercises To Treat Shin Splints]
4. Massage for shin splints
Why use?
Gently massaging the affected area can reduce the pain caused by shin splints. You can also apply a heating pad over the pain to soothe your muscles before getting a massage.
How to use?
Depending on the severity of your shin splint, the massage therapist will recommend the right massage for you.
How much to use?
It is recommended to take a massage 2-3 times a month if you are a professional athlete, or as advised by your physical therapist.
5. Epsom salt
Why use?
Epsom salt, or magnesium sulfate, is a popular home remedy to treat pain and swelling. It contains anti-inflammatory properties that can reduce the inflammation and swelling caused by shin splints.
How to use?
Add one cup of Epsom salt to your bathwater and soak for 30 minutes.
How much to use?
Use Epsom salt 3-4 times a week for quick shin splints relief.
6. Coconut oil
Why use?
The analgesic properties of coconut oil make it a natural pain reliever. It also has anti-inflammatory properties, which can help to get rid of shin splints.
How to use?
Rub two spoons of coconut oil on the affected area. Do not wash off the oil for a few hours.
How much to use?
Apply coconut oil twice a day on the injury.
7. KT tape for shin splints
Why use?
Shin splints are caused by inflammation of your leg muscles. Kt tape helps to treat shin splints by relaxing your muscles and improving your circulation. According to a study, Kt tape is the most effective remedy to heal shin splints.
How to use?
Straighten your leg and measure the tape from your foot to your knee. Cut the tape where it touches your knee. Now, remove the adhesive and stick the tape over the area you measured.
How much to use?
You can leave the tape on for up to a week at a time. Use the tape regularly till your shin splint is healed.
[Read: KT Tape to Treat Shin Splints]
Shin splints are one of the most common injuries among runners, which is also why most people avoid the sport.
CURE 2: Herbs
Many herbal remedies have been used to treat muscle injuries over the years, and they can also help to heal shin splints. Here are some common herbs you can use for shin splints.
1. Ginger root
Why use?
Ginger has many health benefits, and it also has anti-inflammatory properties which can help to treat shin splints. Like coconut oil, ginger also has analgesic that makes it a good pain reliever.
How to use?
Shed a ginger root and place it in a cheesecloth. Put this cloth in a bowl of hot water then apply the ginger compress over the affected area.
How much to use?
Use a ginger compress daily to heal shin splint faster.
2. Valerian root
Why use?
Valerian root has anti-inflammatory and analgesic properties. It also has antispasmodic effects, which will help to soothe your muscles.
How to use?
Add some valerian root to hot water and bring to a boil. Strain the water and drink it on an empty stomach. You can add a few drops of honey to it for some flavour.
How much to use?
Drink the valerian-infused water every morning on an empty stomach.
3. Turmeric
Why use?
Turmeric has a powerful compound called curcumin, which has strong anti-inflammatory properties. The herb is used to heal many wounds, and it is also an effective remedy to cure shin splints.
How to use?
Mix turmeric powder with two spoonfuls of water to make a paste. Apply this paste over the injury. Leave it on for 30 minutes then wash off.
How much to use?
Apply turmeric paste daily to get rid of shin splints.
4. Cayenne pepper
Why use?
Cayenne pepper contains powerful compounds that have anti-inflammatory properties, which will help to cure shin splints.
How to use?
Add one teaspoon of cayenne pepper to a glass of warm water and drink on an empty stomach.
How much to use?
You can consume cayenne pepper daily or twice a day for faster pain relief.
5. Aloe vera
Why use?
Aloe vera is a natural soothing agent. It has powerful anti-inflammatory properties, and its cooling effect will soothe your injured muscles.
How to use?
Take some fresh aloe vera gel and massage it over your shin and lower leg.
How much to use?
You can apply aloe vera gel whenever you experience pain from the injury.
Did you know?
Not using the right shoes when walking, jogging, or running is the primary cause of shin splints.
CURE 3: Foods
Certain foods contain nutrients that will help tighten your muscles and prevent shin splints. Consuming the following foods regularly will heal and stop shin splints.
1. Milk and yoghurt
Why use?
Milk and yoghurt are a rich source of vitamin D that will help to strengthen your muscles and bones. A deficiency in vitamin D is a common cause of muscle injuries like shin splints. Milk also has cooling properties that will soothe the inflammation.
How to use?
Take a glass of milk every night before bed. Yoghurt can make a good addition to your salad, or it can be taken as a side dish.
How much to use?
A glass of milk and a cup of yoghurt should be taken every day to heal shin splints.
2. Eggs
Why use?
Eggs are a good source of protein and vitamin B12. Taking eggs regularly can strengthen your bones and improve your blood circulation.
How to use?
Eggs can be taken with your breakfast in any form, like scrambled or simply boiled.
How much to use?
Try to eat one egg daily.
3. Banana
Why use?
Banana repletes your energy that is lost when working out, which is why the fruit is recommended before a workout. Bananas also contain potassium which has anti-inflammatory properties.
How to use?
You can take a banana as a snack or add it to your morning smoothie.
How much to use?
You can eat 1-2 bananas daily to heal shin splints.
4. Cherry juice
Why use?
Cherry juice contains anthocyanins, a powerful compound that has antioxidant properties. Cherry juice also helps to reduce inflammation.
How to use?
Drink a glass of unsweetened cherry juice on an empty stomach to get rid of shin splints.
How much to use?
A glass of cherry juice 3-4 times a week is recommended.
Not giving yourself a break from working out can cause your muscles to get tired, which can lead to shin splints.
CURE 4: Essential Oils
Massaging essential oils on a muscle injury can soothe the pain and also help to treat inflammation. Some of the best essential oils to treat shin splints are as follows.
1. Lavender oil
Why use?
Lavender is perhaps the most popular essential oil since it has so many benefits. This oil is called a natural relaxant. It also has anti-inflammatory and analgesic properties that will help to treat shin splints.
How to use?
Lavender oil is gentle on the skin and especially beneficial for those with sensitive skin. Take a few drops of lavender oil and massage it onto the injury.
How much to use?
Rub the oil on the affected area daily.
2. Eucalyptus oil
Why use?
Eucalyptus oil is popularly used to heal various wounds because of its anti-inflammatory properties. The oil can also help to relieve your shin splints.
How to use?
Add 5-6 drops of eucalyptus oil to your bath water and soak for 30 minutes.
How much to use?
Take a eucalyptus oil-infused bath 2-3 times a week to heal shin splints.
3. Ylang-ylang oil
Why use?
Like lavender oil, ylang-ylang is also a soothing oil and has anti-inflammatory properties that can help to reduce shin splints.
How to use?
Mix 2-3 drops of ylang-ylang oil with a carrier oil, like coconut oil, and apply it onto the injury.
How much to use?
Use ylang ylang oil 3-4 times a week.
4. Clary sage
Why use?
Clary sage oil helps to improve blood circulation, and its anti-inflammatory properties will help to reduce the inflammation due to shin splints.
How to use?
Mix clary sage oil with a carrier oil and massage it onto the shin splint. Leave the oil for 20 mins then wash off.
How much to use?
You can apply clary sage oil to the injury once a day.
Being overweight is one reason for getting shin splints, so try to control your weight to avoid the injury.
Shin splints develop when the bone and muscle tissue in your leg become overused, which is why you need to take adequate breaks between workouts. Avoiding shin splints can lead to permanent tissue damage, so if you feel pain or swelling in your leg muscles or in your calf, consult a doctor.
FAQs
1. What to do for shin splints?
Resting and applying an ice pack will help to cure shin splints quicker. You can also take precautions to prevent shin splints, like using the right running shoes.
2. How long does it take shin splints to heal?
Depending on the severity of your injury, it can take anywhere from 3 to 6 months to cure shin splints, according to Medicine plus(2).
3. What can you do to cure shin splints?
Keep your legs elevated and massage the swelling regularly for shin splint relief.
Do you feel a pain in your frontal bone while running or walking? Yes? Then here is the answer to your curious question. The pain is due to shin splints. But have you wondered what are shin splints? The term shin splints get described as the pain felt at the shin bone (lower leg). The pain concentrates between the knee and the ankle of the front lower leg.
It is an inflammation of the tendons, muscles, and bone tissue around your tibia. Shin splints frequently affect people who get indulged in heavy physical activity. People who play soccer, basketball, and tennis are affected by shin splints very often. Sometimes the pain can be unbearable also. If you are wondering on how to get rid of shin splints, then follow these natural remedies that will give fabulous results on curing shin splints than stretches for shin splints. Read on.
