To treat shin splints effectively, follow these key steps: Rest and Activity Modification

• Avoid activities that cause pain or discomfort, such as running or jumping, to allow your shins to heal. However, maintain some physical activity with low-impact exercises like swimming, cycling, or water running to keep fit without stressing your shins

Ice Therapy

• Apply ice packs wrapped in a towel to the affected shin area for 15 to 20 minutes, several times a day (4 to 8 times daily initially) to reduce pain and inflammation

Pain Relief

• Use over-the-counter pain relievers such as ibuprofen, naproxen, acetaminophen, or paracetamol to manage pain and reduce inflammation as needed

Supportive Measures

• Wear well-fitting shoes that provide good support and cushioning. Consider using shock-absorbing insoles or orthotic shoe inserts to reduce stress on your shins, especially if you have flat feet or poor foot mechanics

Stretching and Strengthening Exercises

• Perform gentle stretching exercises for your calf and lower leg muscles to improve flexibility and reduce strain on your shins. For example, calf raises on a step can be beneficial

Gradual Return to Exercise

• Once pain-free for at least two weeks, slowly resume your exercise routine. Start with low-intensity activities on soft surfaces like grass or a treadmill and gradually increase intensity while monitoring for pain

Additional Therapies

• If pain persists, physiotherapy may be recommended to create a tailored exercise plan and improve running form. Other treatments like ice massage, ultrasound therapy, or shockwave therapy might be considered in refractory cases

When to See a Doctor

• Consult a healthcare provider if pain worsens, does not improve with self-care, or if you experience severe pain or injury. They may perform imaging to rule out stress fractures or other conditions

These combined approaches typically resolve shin splints within a few weeks to months with proper care