“Shin splints” refers to medial tibial stress syndrome, an achy pain that results when small injury occurs in the muscles around your tibia (shin bone).
Shin splints are common among new runners and those returning after an extended layoff.
They’re a sign that you’ve done too much, too quickly, Shin splints strike runners wearing the wrong shoe or a pair with too many miles, and those with high arches or flat feet.
Once diagnosis is established, running is stopped until the exercise –related pain is resolved.
Rest, ice, and ibuprofen can ease the pain
Taping the shin can relieve pain and speed healing.
Wearing an air cast ankle brace throughout the day—even while running—can speed recovery. These braces stabilize the ankle so the shin muscles don’t have to work so hard to support your leg
Towel scrunches in sitting: Fig-1
Gastronemius – Achilles tendon complex stretching: Fig-2
Prevent a Relapse:
The easiest and best way to avoid shin splints is to increase mileage gradually.
To make sure you are in an appropriate shoe. If you have high arches, you may need a cushioned shoe. Or if you have flat feet, a rigid shoe might be the solution.