Quick Fix 1 – Load Management Reset
Cut running or high-impact minutes by 30 %. Swap every second session for low-impact cardio (cycling, rowing, deep-water running).
Cap weekly mileage increases at 10 %. Resume gradual build once pain settles.
Rate pain each session (0–10). Keep it ≤ 2/10 during activity; if it spikes, stop and ice for 10 min.
Quick Fix 2 – Targeted Strength & Control
Single-leg calf raises: 3 × 12 reps, slow 3-sec up/down, daily.
Theraband inversion: Anchor a resistance band, loop around fore-foot, pull inward; 3 × 15.
Balance drill: Stand barefoot on one leg, eyes open 30 s → progress to eyes closed. Repeat both sides twice.
Quick Fix 3 – Footwear & Support Tune-Up
Retire shoes older than ~600 km or 12 months. Mid-soles lose shock absorption.
Choose stability/motion-control shoes if you over-pronate.
Low-Dye tape or arch-support insert unloads tibialis posterior; wear during runs for instant relief.
Disclaimer
These tips are for early-stage discomfort only. If pain persists longer than 10 days or worsens, book a professional assessment.
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