Adequate potassium intake may also significantly decrease your risk of stroke, high blood pressure, osteoporosis and kidney stones. Adults over the age of 19, adolescents between 14 and 18 years old and pregnant women should consume 4,700 milligrams of potassium each day, says the Food and Nutrition Board.
The most effective treatment for shin splints is rest. The amount of rest required for the lower legs to heal is dictated by the severity of the injuries. If the pain is mild, simply backing off the intensity and frequency of workouts may be enough.
Additional conditions which can increase the chances for shin splints are: 1  Running on hard surfaces, or wearing shoes without adequate shock absorption. 2  Over-pronated (flat) feet, which increase stress on the lower leg muscles.  High arched feet due to their inability to absorb shock.