So, how can one navigate recovery from this type of injury? Prioritizing the avoidance of stress on the legs is paramount to allow the muscles to relax and prevent further damage. Rest and recovery take precedence in addressing shin splints. However, several self-administered treatments can alleviate pain and expedite the recovery process.

An Epsom salt soak proves highly beneficial in relieving pain and aiding muscle recovery (Elliott, B. 2023). The dissolution of Epsom salt in water releases magnesium and sulfate ions, essential minerals often lacking in individuals' diets. Another valuable tool in the recovery arsenal involves the application of CBD cream or massage cream (Capritto, 2021). This helps with massaging the tender area without causing irritation to dry skin, providing minutes of soothing relief and potential benefits from specialized creams.

Breaking up scar tissue within the muscles is an integral step in the recovery process, initiated through massaging to address unevenness. Following efforts should focus on improving range of motion and strengthening the muscles. For individuals with shin splints, incorporating a few simple stretches into their routine can significantly enhance range of motion.

Toe taps 

• Sit on the floor with your legs extended in front of you.
• Point your toes and gently tap them on the floor.
• Flex your feet and lift your toes towards your shins.
• Repeat this motion for 1-2 minutes to stretch the muscles in the shin.

Calf Stretch:

• Stand facing a wall with your hands pressed against it.
• Step one foot back, keeping it straight, and bend the front knee.
• Lean forward slightly to feel the stretch in the calf of the back leg.
• Hold for 15-30 seconds and switch legs.

Towel Stretch:

• Sit on the floor with your legs extended.
• Loop a towel around the ball of one foot.
• Gently pull the towel towards you, flexing your foot.
• Hold for 15-30 seconds and switch feet.

Ankle Circles:

• Sit or stand comfortably.
• Lift one foot off the ground and rotate your ankle clockwise, then counterclockwise.
• Perform 10 circles in each direction and switch feet.

Heel Walks:

• Stand on your heels and walk for 1-2 minutes.
• This engages the shin muscles and helps improve flexibility.

Calf Raises:

• Stand with your feet hip-width apart.
• Rise onto your toes, lifting your heels off the ground.
• Lower back down slowly.
• Perform 2 sets of 15 repetitions.

Seated Shin Stretch:

• Sit on your heels with your knees bent and your toes pointing behind you.
• Gently lean back onto your hands.
• Hold for 15-30 seconds, feeling the stretch in your shins.

To enhance your range of motion and address muscles linked to "shin splints," incorporating these stretches into your routine is highly beneficial. Consistent engagement in these exercises not only promotes flexibility but also facilitates increased blood flow to the affected area, thereby expediting the recovery process. The primary objective of enhanced blood circulation is to ensure a sufficient supply of oxygen to the active muscles while efficiently eliminating metabolic byproducts and dispersing accumulated heat (Ichinose et al, 2015).

In conclusion, understanding shin splints involves recognizing them as a prevalent overuse injury, specifically as Medial Tibial Stress Syndrome (MTSS), common among athletes. The categorization of pain based on its location and cause is pivotal for effective management.

Recovery and treatment for shin splints emphasize prioritizing rest, avoiding stress on the legs, and incorporating self-administered treatments such as Epsom salt soaks and the application of CBD or massage creams. These measures aim to alleviate pain, promote muscle relaxation, and expedite the healing process. Additionally, implementing stretches that improve range of motion plays a crucial role in recovery by addressing muscles associated with shin splints. Lastly, recognizing the importance of increased blood flow ensures optimal oxygen supply to active muscles and efficient removal of metabolic byproducts, contributing to a comprehensive and effective approach to managing shin splints.

M;, B. N. (2023). Shin Splint: A Review. Cureus. https://pubmed.ncbi.nlm.nih.gov/36819450/

Elliott, B. (2023, February 21). Epsom salt: Benefits, uses, and side effects. Healthline. https://www.healthline.com/nutrition/epsom-salt-benefits-uses#benefits

Capritto. (2021). CBD for muscle pain: Topicals and pills can help, but research is limited. CNET. https://www.cnet.com/health/nutrition/cbd-for-muscle-pain-topicals-and-pills-can-help-but-research-is-limited/

Ichinose, M., Ichinose-Kuwahara, T., Kondo, N., & Nishiyasu, T. (2015, November 15). Increasing blood flow to exercising muscle attenuates systemic cardiovascular responses during dynamic exercise in humans. American journal of physiology. Regulatory, integrative and comparative physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666933