Shin pain is a term used to describe pain along the front or the inside of your lower leg, your shin bone. It can also feel like an ache in the muscles on either side of your shin bone. Your feet’s movements are powered by the muscles in your lower legs, so if these muscles are overworked, you may experience pain in the front and sides of your shins. Many people with shin pain notice that it increases after a period of intense physical activity. Additionally, if you have flat feet and your feet roll inwards (overpronation), it can strain your leg muscles.

In this post, we will explore the connection between pronation and shin pain and provide helpful tips on how to manage the discomfort. So, keep reading if you’re looking for answers on how to alleviate your shin pain and improve your overall mobility!

The connection between pronation and shin pain

Pronation is a natural part of the foot’s movement when walking or running, but overpronation occurs when the feet roll inward excessively while underpronation happens when the foot rolls outward. This can cause misalignment in the leg, putting pressure on the shins and leading to pain. The good news is that there are solutions to help correct overpronation and alleviate shin pain, such as wearing shoes with proper arch support and engaging in specific exercises to strengthen the muscles of the foot and ankle. By understanding the relationship between pronation and shin pain, you can take steps to keep your feet and legs healthy and pain-free.

Do you have overpronation or underpronation?

Pronation refers to the natural inward rolling of the foot during a step. However, as mentioned above, overpronation occurs when the foot excessively rolls inward, while underpronation happens when the foot rolls outward. So how do you determine which one you have? An easy way is by examining the soles of your shoes. If they are more worn on the inside, then you have overpronation. On the other hand, if they are more worn on the outside, then you have underpronation. 

If you want a more accurate assessment, it’e recommended that you visit a podiatrist who can perform a gait analysis and provide you with proper recommendations for shoes and orthotics. 

Common causes of pronation issues

There are several common causes of pronation issues that can be easily identified and addressed. One of the most common is footwear that doesn’t properly support the arch of the foot. When the arch collapses, it can lead to excessive pronation and a whole host of problems. Another factor to consider is the strength and flexibility of the muscles in your feet and legs. Weak or tight muscles can also cause abnormal pronation patterns, causing pain and discomfort.

So if you’re struggling with pronation issues, take a closer look at your shoes and your muscle strength. With a few simple adjustments, you might be able to prevent future problems and get back to enjoying your daily activities pain-free.

Exercises and stretches to help correct pronation 

There are specific exercises and stretches that can help correct pronation and alleviate shin pain. One great exercise is the towel scrunch, where you place a towel on the floor and use only your toes to scrunch up the towel. This strengthens the small muscles in your feet that help support your arch. Stretches like the calf stretch and shin stretch can also contribute to reducing shin pain.

The importance of proper footwear 

The right footwear can make a huge difference to pronation issues by providing the necessary support and stability for your feet. Choosing the right pair of shoes can seem daunting, but it’s worth the effort to avoid further pain and discomfort. It’s important to find shoes with a good arch support and motion control to help correct your pronation. 

If you visit a podiatrist for a gait analysis, they can also help with recommending appropriate footwear, and orthotics. 

Other potential solutions for reducing shin pain 

There are a few lesser-known tactics worth considering. One option is to try incorporating strength training exercises that focus on your feet and ankles into your workout routine. If it’s difficult for you to get out and about, The Foot Gym is an all-in-one device that allows you to massage your feet, stretch them, give them a workout and strengthen your foot muscles all in one place. You can purchase this from our friends at Foot Health Solutions here.

Orthotic insoles can also offer support and relief for those suffering with shin pain. We have a range of Footlogics insoles in the clinic, or our friends at Foot Health Solutions also stock a range of podiatrist-approved Orthotic Insoles

Finally, don’t underestimate the power of taking breaks and stretching throughout the day to give your legs a much-needed rest. With a bit of trial and error, you’re bound to find a solution that helps alleviate your shin pain and gets you back to your active lifestyle.

When to see your podiatrist

If you’re experiencing severe pain that just won’t go away, it’s important to seek help from your podiatrist or other healthcare professional. By getting help from a professional, you’ll be able to get a proper diagnosis and an individual treatment plan that is tailored to your unique needs. Your podiatrist can help you manage your pain more effectively and get you back on your feet quicker.

If you have any concerns about your feet, early diagnosis by a podiatrist is key! We encourage you to call our friendly team and make an appointment with one of our podiatrists. Call us on 5522 1230.