prevention – strengthen the tibialis anterior….with reverse calf raises. Instead of your toes raised on an object place it under the heel of the foot and lift toes up. This works wonders in prevention.
Treatment – see an athletic trainer. as previously mentioned RICE works also taking time off to recover is important. You don’t want to take complete time off though so just change modalities…go for a swim (if it doesn’t irritate it) or use the bike, even the elliptical will in some cases not irritate it at all.