If you've ever had shin splints, you know how painful they can be. Shin splints occur when tiny fibers of the membrane that attaches muscle to the shinbone become inflamed and irritated, usually a result of hard-impact activities, such as running and jumping.

PREVENTION
·  Use stretching exercises before and after running to loosen the muscles in your legs and feet. 
·   If you have flat feet, wear a soft-shoe insert to help cushion and disperse the impact on your shins. 
·   Try exercises to strengthen your ankle muscles so they better withstand the impact of running, basketball, tennis or other hard-impact activities. Consider a sport with less impact, such as swimming, walking or cycling.

RELIEF
·  Rest your legs. Ease back into normal activities so you don't re-injure yourself.
·  Apply ice for several days after the injury, 15 minutes at a time.
·  Take an over-the-counter pain reliever. 

WHEN TO GET HELP
See your doctor if pain won't subside even after resting your legs, your shin is hot and inflamed, or the pain occurs at night or while you're at rest.

(Source: www.mayoclinic.com)