For treatment of shin splints, here are the recommended steps:

• Rest your legs and avoid activities that cause pain. Low-impact exercises such as swimming, biking, or using an elliptical machine can be alternatives while you heal.
• Apply ice packs to your shins for 20-30 minutes several times a day to reduce pain and swelling.
• Consider using shoe insoles or orthotics, especially if you have flat feet or weak ankles. These help by providing better support and reducing stress on your shins.
• Wear proper footwear with good cushioning and replace worn-out shoes.
• Use compression bandages or socks if you have swelling.
• Take over-the-counter anti-inflammatory painkillers like ibuprofen or aspirin to help with pain and swelling, following the instructions carefully.
• Stretch your calf muscles and lower legs regularly to improve flexibility and reduce shin stress.
• Once pain-free for at least two weeks, gradually return to exercise, warming up before and stretching after workouts.
• Avoid running or exercising on hard surfaces; opt for softer surfaces like grass or treadmills.
• Massage and physical therapy can be helpful in certain cases, focusing on muscle relaxation and strengthening lower leg muscles.
• If symptoms are severe or persistent, see a doctor or physiotherapist. In rare cases, surgery might be considered if conservative treatments fail.

Don’t rush back into your usual exercise routine too soon, as shin splints can take 3 to 6 months to fully heal depending on the cause. Follow these measures diligently to support recovery and help prevent shin splints recurring. If you want, I can also provide specific stretching exercises or advice on how to select supportive shoes for shin splints. Let me know! This treatment summary is based on expert health sources including WebMD, Bupa UK, and the American Academy of Orthopaedic Surgeons.