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.
1 As well, the muscles surrounding the bone go into spasm and intensify the pain.  Shin splints are an overuse injury to the tibia or shinbone. This condition is also known as tibial stress syndrome. Running, jumping, and dancing are the most common causes.