16 Natural Home Remedies For Shin Splints

shin splints not healing

Shin splits caused over time by a series of dysfunctional musculoskeletal movements and they are very common type of injury. They happen after vigorous physical activity, such as running but also they can happen if you just start a fitness program. Shin splints are common among athletes, dancers and runners who overwork their bodies. They refer to the feeling of pain along the front of the shinbone which is actually the tibia.

The most common symptoms of shin splints are pain when standing for long periods of time; small bumps or bruising on the shins; bone and joint pains that get worse with exercise; pain and tenderness in the lower half of the legs; not being able to walk or run without pain. Shin splints can come on suddenly when you are beginning a new exercise routine or they can build over time.

The most common causes for shin splints are running on hard surfaces; not giving yourself recovery time between runs; running with bad form; running uphill or downhill which puts pressure on your shins; running on unsteady terrain; wearing new or worn – out sneakers that do not support the feet or that you are not used to yet; running before stretching or warming up or not properly stretching afterward; beginning a workout too aggressively without slowly progressing.

You need to talk with your doctor if you suffer from shin splints before you try using some of the below mentioned home remedies. Here are some home remedies for shin splints:

Bananas treat shin splits

This natural cure is rich in potassium. This mineral has anti – inflammatory properties which can be used to treat the muscle inflammation which is happening as a result of shin splints. Also bananas have potential to increase your energy levels during exercise [1]. You should eat one or two bananas on daily basis.

shin splints recovery time


This natural cure has Vitamin D which posses anti – inflammatory properties. You can use it to treat the inflammation and swelling that are caused by shin splints and also to accelerate your recovery. Also milk has calcium which can help you to maintain healthy bones. You should consume one or two glasses of milk on daily basis. [2]

Ginger root

It has anti – inflammatory properties which can reduce the inflammation and swelling caused by shin splints. Also it has analgesic properties which will give you a relief from the pain. You should take one to two inches of ginger root and cut it into small pieces. You should put the shredded ginger in cheesecloth and then soak it in a bowl of hot water for a minute. You should apply this ginger compress directly to the affected shin and let it stay there for fifteen to twenty minutes. You should do this natural treatment multiple times per day. [3]

Ice it

This home remedy is very effective for reducing the inflammation of any sport’s injury and shin splints are no exception. You should fill a foam or paper cup with water and stick in the freezer. When the water in the fridge is frozen solid, then you should peel back the lip of the cup to expose some ice and then massage the shin area for 10 minutes at a time up to 4 times per day in a period of one week or two. Also you can try icing the area with a bag of frozen vegetables, such as corn kernels or peas. [4]

Vitamin D

This home remedy has anti – inflammatory properties. If you are deficient in Vitamin D, then it can make you susceptible to swelling and inflammation from injuries. This is a reason why you should get the right dosage of Vitamin D on daily basis. You should consume foods rich in Vitamin D, such as eggs, cheese, soy, oranges, mackerel and tuna. If you are planning to take Vitamin D supplements, then talk with your doctor about the recommended dosage.

Apply hot

You can apply hot as your natural treatment for shin splints. The hot temperature will reduce the pain from the inflammation in the joints and it will promote the circulation of the blood. You should mix boiling water and cold water in ration 2:1 to make a warm mixture. You should add 200 g of ginger to the warm water mixture above and then stir well. You should slowly put your feet in the water and you should massage gently. You need to soak your feet in warm water for fifteen to thirty minutes because this can help you to reduce the pain and also it can prevent many diseases for the body.

Cayenne pepper

This natural cure has certain compounds which exhibit anti – inflammatory and analgesic properties that can help to treat shin splints [5]. You should add one teaspoon of cayenne pepper to one glass of warm water. You can add honey to this home remedy if you want. You should consume this home remedy on daily basis.

Coconut oil help in shin splits

This home remedy is a natural pain reliever because it is possessing analgesic properties. Also it has anti – inflammatory properties which can help you to rid of the shin splints. You should take one tablespoon of coconut oil and rub it between your palms. You should gently massage this oil on the affected area of your leg. [6]

Valerian root

Valerian has anti – inflammatory properties. Also it has antispasmodic and analgesic properties which can help the muscles of your shins to relax and reduce the pain [7]. You should add one to two teaspoons of valerian root to one cup of water. You should bring this water to boil in a saucepan. You can add honey and drink it before it turns cold. You should drink this home remedy two to three times per day.


This home remedy has anti – inflammatory properties which is mainly due to the presence of enzyme called bromelain. Also pineapple is analgesic in nature. This is one of the best and most effective home remedies to treat shin splints and its painful symptoms. You will need one cup of pineapples and one cup of water. You need to blend them. You should drink it once per day. There is another option and that is to chew on a few pieces of pineapple. [8]


This natural cure has a compound known as curcumin which exhibits powerful anti – inflammatory properties and this can be used in the treatment of shin splints. You should mix one tablespoon of turmeric powder with enough water to make a thick paste. You should apply this paste on the affected area on your skin. You should let it stay there for fifteen to twenty minutes and after that wash it off using warm water. Also you can consume turmeric with a glass of hot milk on daily basis. You should follow this natural treatment one to two times per day. [9]

You should do a proper warm – up and stretching regime before your next workout

It is very important to get your body warm and flexible before every workout because it will prevent the shin splints and all types of injuries. One good stretch is to find a step to stand on with both feet if you are going upstairs. You should take one foot and then place the toes on the edge of the step behind so in this way you are going to press the heel down. You can feel a nice stretch in your calves. Also there is another stretch and that is to use your ankle to slowly draw a slow circle in the air with your toes switching clockwise and counterclockwise rotations.

Apple cider vinegar

This home remedy is composed of acetic acid and exhibits anti – inflammatory properties which can help you in the treatment of shin splints. You should add one tablespoon of apple cider vinegar to one glass of water. You should mix it well. You should add honey and consume this home remedy on daily basis.


This home remedy has anti – inflammatory and antioxidant properties which can help in the treatment of pain and inflammation caused by shin splints. You should soak eight to ten almonds in water overnight. You should remove the peel the next day and you should consume directly or blend them with milk. You should consume this home remedy one to two times per day. [10]

Pickle juice

Pickle juice is mainly composed of vinegar which is making it rich in potassium. This mineral has been used for years to combat the inflammation and cramps of muscles. This is making the prickle juice one of the best home remedies for shin splints. You should consume 1/3 pickle juice before or after any intense exercise or activity.

Epsom salt

Epsom salt is also known as magnesium sulfate and it has anti – inflammatory properties which can alleviate the pain and inflammation caused by shin splints. You should add one cup of Epsom salt to one bucker of water. You should use this water to bathe and it can help you to relax your muscles.


[1] Nieman DC, Gillitt ND, Henson DA, et al. Bananas as an energy source during exercise: A metabolomics approach. PLoS One. 2012;7(5):e37479.

[2] van den Heuvel EGHM, Steijns JMJM. Dairy products and bone health: how strong is the scientific evidence? Nutrition Research Reviews. 2018;31(2):164-78.

[3] Mashhadi NS, Ghiasvand R, Askari G, et al. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: Review of current evidence. International Journal of Preventive Medicine. 2013;4(Suppl1):S36–S42.

[4] van den Bekerom MPJ, Struijs PAA, Blankevoort L, et al. What is the evidence for rest, ice, compression, and elevation therapy in the treatment of ankle sprains in adults? Journal of Athletic Training. 2012;47(4):435–43.

[5] Jolayemi AT, Ojewole JAO. Comparative anti-inflammatory properties of Capsaicin and ethyl-aAcetate extract of Capsicum frutescens linn [Solanaceae] in rats. African Health Sciences. 2013;13(2):357–61.

[6] Intahphuak S, Khonsung P, Panthong A. Anti-inflammatory, analgesic, and antipyretic activities of virgin coconut oil. Journal of Pharmaceutical Biology. 2010;48(2):151-7.

[7] Zare A, Khaksar Z, Sobhani Z, Amini M. Analgesic effect of valerian root and turnip extracts. World Journal of Plastic Surgery. 2018;7(3):345–50.

[8] Pavan R, Jain S, Shraddha, Kumar A. Properties and therapeutic application of bromelain: A review. Biotechnology Research International. 2012;2012:976203.

[9] Rahmani AH, Alsahli MA, Aly SM, et al. Role of curcumin in disease prevention and treatment. Advanced Biomedical Research. 2018;7:38.

[10] Harvard Women’s Health Watch. Foods that fight inflammation. 2014. Retrieved from www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation


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