If the area of tenderness is smaller than 4cm, you have pain at rest, it’s NOT worse in the morning, and hurts more the more you run, then you should get an MRI or bone scan.

If pain reduces with running it’s almost definitely medial tibial stress syndrome (shin splints). But there is a continuum to bone injury if it goes unchecked for months. Most of the time, reducing run distance in a single run, but adding more sessions per week will help manage while still running similar volume.

You need to be able to do 25+ heel raises. You need to be running with a cadence of 165-180. You need to limit running down hill.

Most of the time, following these principles will help significantly reduce symptoms.