It happens every time I run – a shooting pain that starts in my ankle and eventually envelops the shins on both legs.

For months I thought if I pushed myself harder it would go away. But in actuality it was my body’s way of telling me to stop.

Yup – I’m talking about shin splints. The bane of existence for runners across the world. I don’t wanna’ get melodramatic and tell you shin splints are the worse thing to happen to runners since Zola Budd. (Anyone remember her?) But they are a pain in the butt (or should I say “shin”). And if left untreated they could turn into a stress fracture.

Fortunately, there are several simple ways to get rid of shin splints so you can get back to training. Check ‘em out below:

1.  Ice: 

 Seem a little obvious? Well, that’s because it is! Simply put, shin splints are caused by inflammation of the lower leg muscles. As you know, ice is the best way to get rid of inflammation. Try icing down your shins after a workout.

2.  Stretching:

 It may not be the muscles in the shins that are causing the pain. It could be a result from tight calves or a tight Achilles tendon. Make sure to stretch both your calves and Achilles before training. And stretch them a lot! Do at least one minute for each leg.

 3.  Get the right shoes:

 I know. You’re saying, “My shoes are fine! I paid $150 for this pair of running shoes!” Well, a big price tag doesn’t necessarily result in better performance. Everyone’s feet are different. Some are wide, some are narrow, etc… Make sure you have the right shoe for your foot. If you’re not sure about your foot type, visit a specialty running store. They’ll help you out.

 4.  Do something else:

 Sure, running is usually the most effective way to build up cardio and endurance. But it’s not the only way. Try bicycling, swimming or even a heavy bag workout for a couple of weeks instead. That will help take some pressure off your legs.

 5.  Rest:

 Okay. This one is even more obvious than the ice treatment. But the fact is, your shin splints may occur because you are overdoing it. Taking time off from training isn’t a sign of weakness. It’s a sign of intelligence.