Short answer: Shin splints, a common running injury, occur when the muscles and tendons around the shin become overworked, often due to flat feet or high arches. This can lead to pain from insufficient blood supply. Custom orthotics can help stabilize your feet and reduce shin splint symptoms.
What Causes Shin Splints?
Shin splints, also known as medial tibial stress syndrome, happen when the muscles and tendons around the shin bone become strained from overuse. They are especially common among runners because the repetitive impact places stress on the lower legs. This condition is often linked to the natural mechanics of your feet. If you have flat feet, your arches may collapse during activity, creating instability. On the other hand, very high arches might not absorb shock effectively, also causing instability. Both conditions overload the muscles and tendons, leading to them working harder to stabilize the body. This overuse can outpace the blood supply, resulting in pain that typically feels like a dull ache along the inner edge of the shinbone.
Home Care for Shin Splints
Managing shin splints at home starts with allowing your body to heal. Resting is crucial. This means taking a break from high-impact activities like running and switching to low-impact exercises such as swimming or cycling. This shift helps maintain fitness while reducing stress on your shins. Applying ice to the painful area for 15 to 20 minutes every few hours can help decrease inflammation and numb the pain. Make sure to protect your skin by wrapping the ice pack in a towel.
Incorporate stretching into your routine as well. Focus on your calves and Achilles tendons to improve flexibility. Exercises like standing calf stretches or toe-raises strengthen the muscles around the shins and should be included in your workout. Over time, these exercises can help prevent future overuse injuries. Additionally, ensure you wear supportive footwear that provides enough cushioning and stability for your foot type. Sometimes adding arch supports or insoles can offer extra relief.
How a Podiatrist Can Help
If home treatment isn’t enough, a podiatrist can provide more targeted solutions. At our clinic, we offer custom orthotics, which are specially made insoles molded to fit the contours of your feet. These orthotics help correct foot mechanics by providing the support your arches need, whether they’re flat or highly arched. They can also help distribute pressure more evenly across your feet, reducing the strain on your shins. During an appointment, the podiatrist will evaluate your gait and check your running form. You might be given advice to adjust your stride, potentially reducing impact on your lower legs.
Podiatrists can also guide you through a series of therapeutic exercises designed to strengthen the muscles around your shins, feet, and ankles. In some cases, they may suggest shockwave therapy to help reduce pain and aid healing in persistent cases.
When to See a Podiatrist
Severe or persistent shin pain that doesn’t go away with rest or home treatment.
Pain that interferes with daily activities or exercise routines.
Swelling, redness, or a warmth in the shin area, which might indicate possible infection or another underlying issue.
Existing conditions like diabetes or poor circulation, which can affect healing and increase risk of complications.
If shin splints are affecting your ability to run or enjoy your daily activities, it’s time to seek professional help. At Foot Pain Relief Houston, we offer comprehensive evaluations and personalized treatment plans to get you back on your feet comfortably and quickly.
