Weight can play a major role in the development of shin splints. The more weight we have, the more pressure we place on our leg bones. Eating healthy is not only important for everyone, but it can also help prevent the risk of developing shin splints. Talk with your physician or personal trainer if you are considering a change in your diet. They may refer you to a nutritionist to further develop a diet plan.
Plenty of information is available in regards to eating the right kinds of foods to help with weight loss, but there are also numerous foods that are known to fight inflammation and reduce swelling. Since inflammation is what creates the pain in our leg, this can be an important factor in battling shin splints. Omega-3 fatty acids are infamous for carrying anti-inflammatory properties. They are most commonly found in oily fish such as salmon, mackerel and sardines.
If you use vegetable oil on a regular basis while cooking, consider switching to olive oil. Olive oil contains a chemical compound known as oleocanthal, which not only gives olive oil its taste but also mimics the effects of NSAID painkillers when ingested. Extra virgin olive oil also contains polyphenols. Polyphenols are powerful antioxidants shown to help reduce inflammation. Polyphenol compounds are also known to “decrease the production of messaging molecules responsible for inflammation, inhibit pro-inflammatory enzymes, and decrease the synthesis of the enzyme inducible nitric oxide synthase” (4).
Plenty of fruits also help battle inflammation; the leader of these is tart cherries. They contain more anti-inflammatory properties than any other fruit. For the sake of reducing inflammation and staying fit, it is important to stay away from foods that contain high amounts of trans fats, saturated fats, sugar and salt. These foods not only lead to excess weight, but are also known to cause inflammation.