Most runners at one time or another have encountered painful shin splints while enjoying their daily running regiment.

Once you've experienced this painful ailment, you'll want to know how to get rid of shin splints for good.

Shin splints are very common to most avid runners. Most runners don't realize that you need to rest and let your shins and tendons and ligaments heal before running again. A full two weeks of healing is recommended after you experience shin splints for the complete healing process to take place. This is hard for most runners who enjoy racking up the miles on a daily basis. Not resting and healing your legs will cause a recurring episode of shin splints pain and you can re injurer yourself further without the proper healing time.

After you decide to stop running and exercising after a bout with shin splints, you'll want to apply ice to the effected leg once a day for about 15 minutes if this is possible. A cold ice pack treatment will help reduce inflammation, relax the nerves and tendons, and thus allow the healing process to begin. If you are only able to apply ice three times a week, that will also help in the healing process. Do the best you can and relax while your leg recuperates and it heals itself.

After your leg heals, then you will be ready to start your shin splints restrengthening exercises. You'll want to start out gently and with a few repetitions to make sure you don't re injure your tendons. Start by doing toe stretches. These are very easy to do and can be done with little effort. Put one of your feet out in front of you. In a sitting or standing position, lift your toes up in the air while your heel stays flat on the floor. Repeat this exercise for about 20 repetitions and then switch to your other foot.

Another great exercise is to lie down on your back and do legs lifts. Repeat this exercise 10 times with each leg. You can also do standing toe lift stretches by standing on the balls of your feet and then stretch up to your tip toes. Be careful when doing this exercise as this puts a lot of strain on your toes, shins, thighs and back.