Runners and other athletes know the importance of keeping bones and muscles healthy through careful warmups, cool-down periods and a healthy diet to ward off health problems that can slow them down. Inflammation can be a show-stopper for an athlete, as the pain and stiffness can be severe. But diet can play an important role in managing and help to ward off inflammation and related health conditions such as periostitis.
What Is Periostitis?
Periostitis is a disease affecting the bones and surrounding tissues. Also commonly called shin splints, periostitis is the inflammation of the tissues around the shinbone. It's also sometimes called medial tibial stress syndrome, as the medical term for the shin bone is the tibia. Periostitis causes the shins to be painful and even sore to the touch due to the inflammation.
Causes of Periostitis
Periostitis generally occurs when you've taken a bit of a break from exercising, then hit the pavement again a bit too vigorously, says the American Academy of Orthopaedic Surgeons. But repetitive exercises such as running or dancing can also trigger inflammation in and around the bones and result in periostitis. People who have very stiff arches or flat feet also tend to add stress to the shins, which can lead to periostitis.
Diet to Battle Inflammation
Certain vitamins and minerals found in a number of healthy foods can help to manage inflammation, reports MedlinePlus. Make sure that your daily menu of meals and snacks includes plenty of antioxidant-rich vegetables and fruits -- particularly vitamin E, selenium and omega-3 fatty acids to help your body fight off inflammation. So eat salmon for dinner; snack on a handful of seeds and nuts; choose whole-grain breads, pastas, rice and cereals; and sprinkle a little wheat germ on your yogurt.
Supplements for Inflammation
You can also get some of the vitamins and minerals your body needs to help prevent and manage inflammation through supplements. You can take vitamin E or omega-3 fatty acids in supplement form, or try a daily multivitamin to get more of your essential vitamins and minerals. You may also want to consider chondroitin and glucosamine, which may help to ease pain and inflammation. Always consult your doctor before taking any supplement or herb to make sure that it's safe.
Rest and Recover
If you've developed periostitis, it's important to let your body heal. Take time to rest and recover by taking a break from exercise. Avoid the exercise or activity that triggered the periostitis for several weeks. Instead, try slow and gentle walking with plenty of stretching and warm-up. You can also apply cold therapy to your shins to help ease inflammation and pain.
