Increase training volume and intensity gradually
Warm up before exercise
Stretch calves and lower legs regularly
Strengthen calves, ankles, and feet
Wear properly fitting shoes with good support
Replace worn-out shoes
Avoid hard or uneven surfaces when possible
Cross-train to reduce repetitive impact
Run with proper form and shorter strides
Rest when pain starts
Ice the shin area after activity
Use low-impact exercises during recovery
Maintain a healthy body weight
Check for flat feet or overpronation
Use orthotics if recommended by a professional
Keep training surfaces and footwear appropriate for your activity