How to Treat Shin Splints and Plantar Fasciitis
At The Pedaler we deal with a wide range of common sporting injuries. Hard use of your feet, legs and joints all put the body under strain, and sometimes that leads to conditions like shin splints and plantar fasciitis. Both are common injuries that can be difficult to diagnose and treat on your own, but a little bit of professional help can help you get back in the saddle sooner. This article is intended to give you an overview of shin splints and plantar fasciitis, how to spot the symptoms and which treatment options you should be pursuing.
What Are Shin Splints and How Are They Caused?
Shin splints refers to several injuries that cause pain anywhere along the shinbone. Cyclists, runners and walkers are all familiar with shin splints - they’re one of the most common exercise injuries. In most cases, the pain you feel from shin splints comes from the muscles or tendons in your lower leg, but shin splints can also be a sign of bone injury or fractures.
There are two main types of shin splints:
Medial Tibial Stress. The most common type of shin splint, medial tibial stress occurs in the lower parts and along the inside edge of the shinbone. Medial tibial pain is a sign that the muscles, tendons and bone tissue around the shin is inflamed. This usually occurs in the area where the muscles join the shin. Medial tibial pain increases during exercise and improves quickly when you rest.
Stress Fractures. Hard exercise can also cause small stress fractures in the shinbone. Fractures are usually small, but they can be quite painful and only improve slowly while resting. Stress fractures are usually caused by the muscle pulling on the shinbone.
What is Plantar Fasciitis and How is Caused?
Another common foot injury, plantar fasciitis is a painful inflammation of the plantar fascia on the bottom of the foot. The plantar fascia is a ligament that runs between your heel and the ball of your foot, supporting the arch of your foot and keeping you upright. Plantar fasciitis usually shows up as a persistent dull or sharp pain in the heel, although the sole may also ache or burn. The condition is almost entirely caused by lifestyle factors like your level of exercise. It can also be caused by the shape of your foot - with flat-footedness and high arches contributing to stress on the fascia.
Treatment for Shin Splints
Overwhelmingly, the best treatment for shin splints is simple rest. We know it can be hard to put your feet up and give your legs a rest, but your body needs time to heal. The good news is that shin splints caused by muscle and tendon inflammation will subside quickly if you reduce the intensity of your exercise routine. Proper stretching before exercise and building up your muscle tone by increasing your workouts steadily will also help avoid shin splints.
If your pain doesn’t go away or your legs swell, it’s time to see a doctor. Stress fractures need to be identified with an x-ray and you should follow your doctor’s instructions regarding rest to avoid making the problem worse.
Treatment for Plantar Fasciitis
Plantar fasciitis can be a little more complicated to treat. Resting your feet as much as possible is recommended, but you may also need to seek advice about supportive shoes and custom orthotics. Consult a podiatrist if you’re experiencing symptoms of plantar fasciitis. They can properly diagnose the issue and create a stretching routine that improves motion in your achilles tendon and plantar fascia. Otherwise, manage your pain with rest, ice packs and mild pain-relief medications like paracetamol.
Are You Experiencing Cycling or Running Injuries? Book a Consultation at The Pedaler Today
As experienced cyclists, we’re familiar with the muscle pains that come along with extended exercise. Small amounts of pain are normal, and it may even promote the growth and strengthening of well-used muscle groups. But repeated or severe pain isn’t normal. If you’re seeing symptoms of shin splints, plantar fasciitis or other cycling injuries, it’s time to consult the expert team at The Pedaler. Our qualified podiatrists and physiotherapists can assess your injuries and design tailored treatment solutions just for you. Contact us today to book an appointment with our friendly team - we’ll have you back on your bike in no time.