17 Sep What You Need to Know About Plantar Fasciitis and Shin Splints
Is foot pain slowing you down? You’re not alone. Two of the most common causes of discomfort in the feet and lower legs are plantar fasciitis (heel pain) and shin splints. Both conditions can make everyday activities – from walking the dog to training for a marathon – feel like a challenge. The good news is that with early diagnosis and the right support from our podiatrists Russel and Trevor, these conditions are treatable.
What is Plantar Fasciitis?
Plantar fasciitis is one of the most common causes of heel pain. It happens when the plantar fascia – the thick band of tissue running along the bottom of your foot from your heel to your toes – becomes inflamed.
Causes
Plantar fasciitis often develops due to:
- Overuse: Repetitive stress from running, walking long distances or standing for extended periods
- Foot structure: Flat feet, high arches or abnormal walking patterns can increase strain
- Inadequate footwear: Shoes that don’t provide enough support or cushioning
- Sudden lifestyle changes: Increasing exercise intensity or changing surfaces (like running on concrete after running on grass)
Early Signs
The classic sign of plantar fasciitis is a sharp, stabbing pain in the heel, particularly:
- First thing in the morning when you get out of bed
- After long periods of sitting
- Following intense physical activity
What are Shin Splints?
Shin splints (medial tibial stress syndrome) refer to pain along the shinbone (tibia) – the large bone in the front of your lower leg.
Causes
Shin splints are most common in athletes, but anyone can experience them. Common triggers include:
- Overtraining by rapidly increasing exercise intensity or frequency
- Running on hard or uneven surfaces
- Wearing worn-out shoes that no longer absorb impact properly
- Biomechanical issues like flat feet, improper gait, or weak stabilising muscles
Early Signs
Shin splints typically start as a dull ache along the inner shin that:
- Appears during or after exercise
- May feel tender to touch
- Can worsen if the activity is continued without rest
Ignoring shin splints can lead to more serious problems such as stress fractures, so early management is key.
Why Early Treatment Matters
Are you one of those people who pushes through the pain, hoping it will “just go away”? Unfortunately, untreated plantar fasciitis and shin splints can linger for months, becoming chronic and harder to manage. Early intervention not only speeds up recovery but also helps prevent recurring flare-ups.
Podiatrist-Approved Strategies for Pain Relief
Our podiatrists can identify the root cause of your pain and develop a personalised treatment plan. Some commonly recommended strategies include:
For Plantar Fasciitis
- Stretching and strengthening exercises for the calf muscles and plantar fascia
- Supportive footwear with good arch support and cushioning
- Ice therapy to reduce inflammation after activity
- Activity modification, such as low-impact exercises while you recover
For Shin Splints
- Rest and recover by giving your legs time to heal is crucial
- Proper footwear to absorb shock and improve foot alignment
- Cross-training with activities like swimming or cycling to reduce stress on the shins
- Stretching and strengthening exercises targeting the calves, shins and hips
While these measures can help relieve symptoms, addressing the underlying cause is essential for long-term recovery – and that’s where orthotics come in.
The Role of Custom Orthotics
One of the most effective tools our podiatrists use in managing plantar fasciitis and shin splints is custom orthotics that they manufacture in our in-house laboratory. Unlike over-the-counter insoles, our custom orthotics are tailored specifically to your feet. They support your unique foot structure and movement patterns, making them much more effective in managing ongoing issues and keeping you active.
How Orthotics Help
- Improve foot alignment: Corrects biomechanical issues like overpronation (rolling inwards) that contribute to both heel pain and shin splints
- Reduce strain: By distributing pressure evenly across the foot, orthotics take stress off the plantar fascia and/or shinbone
- Enhance shock absorption: Less impact on your feet and legs means less irritation and pain
- Prevent recurrence: Supporting your feet properly reduces the likelihood of future flare-ups
Staying Active Without the Pain
With podiatrist-guided treatment and the right support, most people with plantar fasciitis and shin splints make a full recovery and return to their favourite activities. The key is not to ignore the early signs. The sooner you seek help, the faster and easier your recovery will be.
At our clinics, our podiatrists specialise in diagnosing and treating these conditions with a personalised approach. We’ll assess your gait, foot structure and activity levels, then design a plan (and orthotics, if needed) to keep you active and pain-free.
If you suffer from heel pain or shin splints, book an appointment with our podiatry team today.