Rest and gradual increase in activity levels, avoiding sudden changes, for 7-10 days is recommended for healing shin splints.
Reduce swelling and pain in shin splints by applying ice for 15-20 minutes, 4-8 times/day, using compression wraps, elevating and massaging the legs at night.
Drinking tart cherry juice can help reduce exercise-induced muscle pain, according to a study where runners consumed it twice a day for 8 days.
Ginger root's anti-inflammatory properties help reduce pain and inflammation, as shown in a study where 60 mg of ginger extract taken an hour before exercise resulted in significant pain reduction.
Apple cider vinegar can help reduce inflammation and pain when diluted in water before exercising due to its antimicrobial properties and nutrients.
Vitamin D aids in calcium absorption for strong bones and has anti-inflammatory properties; recommended daily intake is 15 mcg from foods such as fish, beef liver, and yogurt.