1) Stop running completely
2) Do not jump at all (especially for tibialis posterior/anterior shin splints)
3) only walking
A) First 2 weeks: (kill inflamation):
- Ice 10min to effected zone 3 times per day,
- 10min leg keep up - 3 times per day
- Diclofenac gel or similar -apply 3 times per day, or injections of diclofenac or tablets diclofenac, the best are injections, I used tablets and gel, no injections.
B) Next 4 weeks: (stretching and blood circulation increase phase, this is very painfull period):
- massage, stretching - 3 times per day
- massage with hard roller ( you should push, squeeze and roll effected area as hard as you can, smash it like potato, must be extremely painfull!) - do it 3-5 times per day. I used simple wooden roller pin from kitchen instead of roller, very effective!
-for tibialis anterior/posterior shin splints stretching not only effected muscle but also antagonist
C) Next 2-4 weeks (exercises and build up strength phase):
- use rubber band to strengthening effected area muscles (it helps me alot for tibialis arterior shin splints, feets, etc.)
-calves strengthening exercises for runner, with full muscle movement (I use stairs and negative movement-the best!)
-special exercises for flat feet (for arc muscles, posterior and small muscles for feet, moving on feets by finger only)
And only after that can start to easy run, first week no more than 15-20min per one time/day. After running: stretching, rolling as hard as you can, put legs in cold water for 10min, than legs keep up 10min. Continue exercises for strengthening effected area muscles. After 1-2 weeks of jogging you may start to jump on one leg.