Medial Tibial Stress Syndrome (MTSS) is a common injury that is often seen in runners, military personnel, and athletes involved in high-impact sports that involve repetitive activities like jumping, running and hurdling. Also known as “shin splints,” it is a sharp pain experienced around the shin area and can seriously interrupt training or even force athletes to withdraw from their sport completely. While rest, physiotherapy and chiropractic care are usual remedies for patients with MTSS, there are also dietary recommendations from dietitians and naturopathic doctors that may help prevent further injury or manage the symptoms. This blog post intends to explore the foods that people with MTSS should avoid and remedies to try.
Avoid Overconsumption of Inflammatory Foods
Inflammation in the body can lead to pain and swelling, and in particular with shin splints, reducing inflammation is crucial. Foods such as processed sugars, trans fats, and anything fried or greasy can cause inflammation and should be avoided. Overloading your diet with animal products like red meat is also known to increase inflammation in the body. Foods that people with MTSS can replace these inflammatory foods include whole grains, fruits, vegetables, and nuts. These foods have anti-inflammatory properties that help reduce the likelihood of further injury while providing important nutrients to nourish the body.
Limit Caffeine & Alcohol Intake
Caffeine and alcohol are known to have dehydrating properties that can lead to a more prolonged recovery time for those with MTSS. Consuming high amounts of caffeine or alcoholic beverages can lead to electrolyte imbalances, which can cause muscle cramps and spasms that may aggravate the pain. Staying hydrated is essential, particularly if you lead an active lifestyle or are a runner on the advanced level. Instead of drinking coffee or alcohol, consider water, coconut water, or a natural electrolyte drink to keep yourself hydrated.
Consume High-Calcium Foods
Muscles and bones need calcium for optimal function. Studies show that a higher intake of calcium resulted in faster recovery times for individuals experiencing recurrent MTSS. Calcium-rich foods that can be added to your diet include dairy products like yoghurt and cheese, fortified dairy-free alternatives such as almond or soy milk, sardines, and sesame seeds.
Focus on Anti-inflammatory Foods and Supplements
Anti-inflammatory supplements may help reduce inflammation in people with MTSS and improve recovery time. Fish oil, Turmeric, and Ginger are common anti-inflammatory supplements that people have been using for many years. Supplements and foods containing Vitamin C and D can also help reduce inflammation, which can be consumed in supplement form or obtained by eating foods such as citrus fruits, leafy green vegetables, and fatty fish.
Utilize Physiotherapy, Chiropractic and Naturopathic Care
While dietary changes can help those with MTSS, it is always advisable to consult a professional. Physiotherapists, chiropractors, and naturopathic doctors can provide an assessment of the patient’s condition and recommend treatment options that include relevant dietary changes. For example, a chiropractor may recommend a specific nutritional plan along with adjustments and postural exercises. Naturopathic doctors may prescribe herbal remedies to help the body heal and become less inflamed.
Medial Tibial Stress Syndrome can be a hindrance to anyone who leads an active lifestyle. Simple dietary adjustments and supplements as discussed in the post can positively impact people with MTSS and promote recovery. It is always best to consult with a professional before altering one’s diet or taking supplements. By following through on these recommendations and incorporating these foods and supplements, a person with MTSS can reduce their inflammation, improve their body’s healing time, and ensure a quicker recovery from this nagging injury.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Bhavin Mistry, BASc, MAN, RD, or another Kitchener registered dietitian in Waterloo or Kitchener at CARESPACE. We are happy to listen and are here to help!
