A Natural Approach To Health
Living With Shin Splints
I had a question the other day about shin splints.
I get shin splints every time I try to run, which is why I prefer walking as my form of exercise.
You may have shin splints if your shins throb and ache after your daily run or after just a quick sprint.
Shin splints are very common.
Runners sometimes get them after increasing their workout intensity, or changing the surface they run on, like changing from a dirt path to asphalt.
Shin splints are also common in dancers.
Shin splints can be caused by irritated and swollen muscles (often caused by overuse), stress fractures (tiny breaks in the lower leg bones), or flat feet (when the impact of a step makes your foot’s arch collapse).
Shin splints often heal on their own.
To deal shin splints, it’s beneficial to:
*Always wear shoes with good support and padding.
*Warm up before working out, making sure to stretch the muscles in your legs.
*Stop working out as soon as you feel pain in your shins.
*Don’t run or play on hard surfaces like cement.
*Eat calcium-rich foods.
*Do weight-bearing exercises to build bone mass.
*Rest your body. It needs time to heal.
*Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3-4 hours until the pain is gone (2-3 days).
*Use arch supports for your shoes.
*Do range of motion exercises.
*Eat fresh (not canned) pineapple and/or papaya because they contain enzymes that help reduce inflammation.
*Explore the use of Arnica (homeopathic remedy).
*Consider Horsetail (herb) tea or extract.
*Eliminate acid-forming food and drinks (coffee, soda pop, dairy, red meat, processed foods, sugar, white flour products,)
*Lose excess weight to avoid added pressure on bones and joints; you can follow my weight loss blog at blog.dickandlenay.com.
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