Shin splints are the condition in which the bones and the issues are damaged due to repeated trauma. Thus, diet should be such that it improves the process of bone formation and accelerates the healing of muscles.
Diet For Shin Splints
Healthy Diet: Healthy diet is an important consideration for the management of shin splints. In the shin splints, the tissue is damaged. In order to heal the damaged tissue, and to fight against inflammation, the body requires healthy diet. The diet chart should be prepared by the nutritionist and is followed strictly by the patient.
Calcium: As the shin bone is damaged and for repairing the bone, the ingredients of the bone are required. Calcium is one of the important ingredients for bones. So, the foods containing optimum amount of calcium should be incorporated in the diet. Calcium containing food includes almonds, beans and yogurt. Cheese is also an excellent source of calcium.
Vitamin K2: Vitamin K2 is also important for calcium metabolism. Excess calcium in the body, if not directed to the bones, may lead to artery calcification and kidney stones. Thus, a factor is required to direct the calcium from the source to bones and teeth. Vitamin K2 helps in directing the calcium to bones and teeth. As the shin splints involve tibia bone, bone management is an important approach.
Vitamin D: Vitamin D is required to absorb the calcium from the gastrointestinal tract. Vitamin D also improves the performance and stamina for exercise and running.
Mushrooms: Low levels of Vitamin D may cause muscle fatigue. Mushroom contains high amount of vitamin D and incorporating mushroom in the diet increase the level of vitamin D, which increases endurance and stamina.
Banana: Banana is high in potassium and potassium has a positive effect in the management of shin splints. Potassium reduces muscle cramping and also helps in the formation of bones.
Raw Nuts: Raw nuts are an excellent source of magnesium. Deficiency of magnesium is also an important factor for the development of shin splints, as magnesium plays an important role in the formation of bone and also improves the functioning of muscles.
Avocado: Sometimes the shin splints may also occur due to low energy as this may cause muscle tightness and muscle fatigue. The tightness of muscle increases the risk of shin splints. The exercise requires adequate amount of energy. Avocado is high in potassium and is also a good source of energy. Potassium helps in formation of bone when the shin splints also involve damage to tibia.
Kale: Muscles are made of proteins and proteins have the subunits known as amino acids. Muscle requires amino acids to repair themselves in cases of shin splints causing muscles of tibia. Kale contains the essential amino acids required to heal muscles.
Broccoli: Broccoli has dual functions. First it is a good source of calcium which is required for the development of bones. Further, it contains a chemical called sulforaphane which is used to increase the level of testosterone in the body. Increased testosterone level increases the muscle mass and muscle strength, thereby reducing the risk and recurrence of shin splints.
Ginger Tea: The shin splints involve the damage to the tissues and bones leading to pain and inflammation. Further, there is also swelling on the leg bone. Ginger root contains various anti-inflammatory chemicals that reduce pain, inflammation and swelling.
Magnesium: Magnesium plays in important role in the tissue healing and bone repair. Deficiency in magnesium causes muscle spasms and cramping. Thus, foods containing high quantity of magnesium should be incorporated in the diet.
Papaya: Papaya has an effective anti-inflammatory property, thus reducing pain and inflammation due to shin splints.
Cherry Juice: Various inflammatory mediators increase the number of free radicals and increases oxidative stress. Cherry juice contains high amount of proanthocyanins, which scavenges the free radicals and reduces oxidative stress.
The diet for shin splints includes banana, papaya, and calcium containing food, magnesium containing food, avocado, kale and cherry juice. The diet chart should be prepared by the nutritionist and strictly followed by the patient.