Rest from running, jumping, and high-impact activity
Apply ice to the painful area for 15–20 minutes at a time
Use compression with an elastic wrap or compression sleeve
Elevate the leg when resting
Take over-the-counter pain relievers if appropriate
Stretch the calves and lower legs gently
Massage the shin and surrounding muscles lightly
Wear supportive, well-fitting shoes
Replace worn-out shoes
Reduce training intensity and duration gradually
Avoid hard surfaces when exercising
Use low-impact activities like swimming or cycling
Strengthen the lower legs and feet
Return to activity slowly after pain improves
Seek medical care if pain is severe, persistent, or worsening