Reduce running or jumping volume
Avoid sudden increases in training intensity
Rest from painful activities
Ice the shin area for 15–20 minutes
Wear supportive, well-fitting shoes
Replace worn-out footwear
Use cushioned insoles if needed
Run on softer surfaces
Warm up before exercise
Stretch calves and ankles regularly
Strengthen calves, feet, and hips
Cross-train with low-impact activities
Maintain a healthy training schedule
Check running form and stride length
Gradually return to activity after pain improves
Seek medical advice if pain is severe or persistent