footstore

Iliotibial Band Syndrome

Tue, 14 Dec 2021 14:58:30 GMT

Iliotibial Band Syndrome (also referred to as IT Band Syndrome) is an overuse of connective tissues located on the outer part of the thigh and knee. It causes pain and tenderness in those areas, especially just above the knee joint. Helpful stretches, and exercise that target the area, can provide relief, as well as a properly fitted pair of shoes. Visit The Foot Store, or read on, to learn more.

Symptoms

Pain experienced on the lateral (outer) side of the knee
Pain sometimes experienced in lateral thigh or lateral hip
The degree of discomfort can range from a dull aching to a sharp stabbing pain
The pain is usually not localized but covers a larger area

Definitions

Iliotibial Band
A thickening of the fascia that runs up the outside (lateral) thigh
Connects to 2 muscles at the hip (Gluteus Maximus and Tensor Fasciae Latea) and then down below the outside of the knee to the tibia (shin bone)
The primary function is to provide stability to the lateral knee while standing
It helps to maintain hip extension in standing and hip/knee flexion in running and walking
The IT-Band moves forward at the knee as the knee extends and slides backward at the knee as the knee flexes, but is tense in both positions
Iliotibial Band Friction Syndrome
Inflammation where the band/tendon/fascia rubs across the distal lateral femur (outside, of bottom end, of the thigh bone)
Can be inflammation of the band/tendon, bursa under the tendon, or the periosteum (covering over bone) of femur

Primary Cause

Excessive Pronation
Pronation is a normal movement of the foot, that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of bodyweight continuing forward, toward the arch and toes
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation
Flattening of the arch (excessive pronation) places pressure on the foot and causes rotation to occur at the knee pulling on the IT Band. If the IT Band is not stretched enough it can cause inflammation
This repetitive, excessive pronation, is the main contributor to many lower extremity, overuse injuries

Contributing Factors

With increasing age, often there is decreasing flexibility
Any sudden change in activity, specifically, activities that increase weight bearing or pressure on the foot
Changes in training – downhill running, running on banked surfaces, increasing training too quickly
Anatomical abnormalities – leg length discrepancies, bow leg, and laxity of lateral knee ligament stability
Underlying faulty pelvic mechanics

Treatment

The 3 S’s – Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Stretching of the IT-Band, hamstring, piriformis and quad
Strengthening of the hamstring, hip abductors, quad and gluteals (buttocks), for both the hip and knee areas
Supporting the foot with proper shoes and insoles, can prevent or help to eliminate the vast majority of stresses on the lower extremity. This may be a Birkenstock sandal, with a broad base and contoured foot bed, that is low to the ground and conforms to the foot. It may also be a shoe with an upper that wraps the foot and supports the arch and heel, thus limiting excessive pronation. The vast majority of footwear have more than enough cushion but very little support for the arch and heel. One of the easiest and most effective solutions is to add a simple over the counter insole that provides a forgiving support for both the arch and heel
Physical Therapy including ultrasound, electrical stimulation, and exercise

The following are a few helpful exercises. Check with your doctor for specifics on your condition and what you should or should not do for your problem.

Heel Pain & Plantar Fasciitis

Thu, 25 Nov 2021 14:49:21 GMT

Pain in the Achilles Tendon can be caused by pronation, intense training or overuse, or poor support from your shoes. Finding a pair of shoes with good support on the inside of a shoe or in the shoe’s foundation/upper can ease the amount of stress placed on your foot and calf, thus preventing injury to the achilles tendon.

Symptoms

Pain along the achilles tendon during/after activity
Swelling over the distal 1-3 inches of the Achilles tendon
Tender to touch
Pain associated with or when trying to raise up on the toes, or with stretching of the calf/Achilles tendon
Limited range of motion and stiffness

Definitions

Achilles Tendonitis
An inflammation of the tendon that connects the calf muscles to the heel bone (calcaneus)
May be small tears in the tendon from overuse
Achilles Rupture
Weakening of the collagen fibers of the tendon leading to partial tearing or rupture (complete tear) of the tendon away from the heel
Rupture noted by inability to raise up on toes or push off with ball of foot in walking
Tenosynovitis
Inflamation of the vascular sheath that covers the Achilles tendon
May even be caused by the shoe counter rubbing on the heel

Primary Cause

Excessive Pronation
Pronation is a normal movement of the foot, that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of bodyweight continuing forward toward the arch and toes
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation
Flattening of the arch (excessive pronation) places pressure on the arch and stretches the plantar fascia (which supports the arch) and can create inflammation at the attachment on the heel
This repetitive, excessive pronation, is the main contributor to many lower extremity, overuse injuries. Asthe achilles tendon attaches on the back of the heel, and if the the foot is in excessive pronation, there is an increased torque or pull on the tendon, which can cause inflammation

Contributing Factors

Tight calf muscles (the gastroc and/or soleus) and tight achilles tendon
Often with increasing age, there is decreasing flexibility
Increasing the amount or intensity of training – uphill running, or stair climbing
Flat pronated feet add stress to the soleus and rigid, high arched feet add stress to the gastroc
Poor support on the inside of a shoe or in the shoe’s foundation/upper can add to the stress on the foot -thus increasing calf stress
Change in the heel height of one’s shoes (from training shoes to racing flats, heels to flats etc.)

Treatment

The 3 S’s – Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Stretching of the calf (both gastroc and soleus) muscles and Achilles tendon can help eliminate or prevent many problems with the achilles tendon
Strengthening of the calf muscles once the inflammation is gone, can help prevent further injury
Avoid hill or stair running until symptoms disappear
Supporting the foot with the proper shoes and insoles, can prevent or eliminate the vast majority of increased stresses on the lower extremity. This may be a Birkenstock sandal, with a broad base and contoured footbed, that is low to the ground and conforms to the foot. It may also be a shoe with an upper that wraps the foot and supports the arch and heel thus limiting excessive pronation. The vast majority of footwear have more than enough cushion but very little support for the arch and heel. One of the easiest and most effective solutions is to add a simple over the counter insole that provides a forgiving support for both the arch and heel
Make sure that the heel collar does not dig into the achilles. Look for a cut out of the heel (heel notch)

The following are a few helpful exercises. Check with your doctor for specifics on your condition and what you should or should not do for your problem.

Achilles Tendon Pain

Wed, 20 Oct 2021 14:33:42 GMT

Symptoms

Pain along the achilles tendon during/after activity
Swelling over the distal 1-3 inches of the Achilles tendon
Tender to touch
Pain associated with or when trying to raise up on the toes, or with stretching of the calf/Achilles tendon
Limited range of motion and stiffness

Definitions

Achilles Tendonitis
An inflammation of the tendon that connects the calf muscles to the heel bone (calcaneus)
May be small tears in the tendon from overuse
Achilles Rupture
Weakening of the collagen fibers of the tendon leading to partial tearing or rupture (complete tear) of the tendon away from the heel
Rupture noted by inability to raise up on toes or push off with ball of foot in walking
Tenosynovitis
Inflamation of the vascular sheath that covers the Achilles tendon
May even be caused by the shoe counter rubbing on the heel

Primary Cause

Excessive Pronation
Pronation is a normal movement of the foot, that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of bodyweight continuing forward toward the arch and toes
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation
Flattening of the arch (excessive pronation) places pressure on the arch and stretches the plantar fascia (which supports the arch) and can create inflammation at the attachment on the heel
This repetitive, excessive pronation, is the main contributor to many lower extremity, overuse injuries. Asthe achilles tendon attaches on the back of the heel, and if the the foot is in excessive pronation, there is an increased torque or pull on the tendon, which can cause inflammation

Contributing Factors

Tight calf muscles (the gastroc and/or soleus) and tight achilles tendon
Often with increasing age, there is decreasing flexibility
Increasing the amount or intensity of training – uphill running, or stair climbing
Flat pronated feet add stress to the soleus and rigid, high arched feet add stress to the gastroc
Poor support on the inside of a shoe or in the shoe’s foundation/upper can add to the stress on the foot -thus increasing calf stress
Change in the heel height of one’s shoes (from training shoes to racing flats, heels to flats etc.)

Treatment

The 3 S’s – Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Stretching of the calf (both gastroc and soleus) muscles and Achilles tendon can help eliminate or prevent many problems with the achilles tendon
Strengthening of the calf muscles once the inflammation is gone, can help prevent further injury
Avoid hill or stair running until symptoms disappear
Supporting the foot with the proper shoes and insoles, can prevent or eliminate the vast majority of increased stresses on the lower extremity. This may be a Birkenstock sandal, with a broad base and contoured footbed, that is low to the ground and conforms to the foot. It may also be a shoe with an upper that wraps the foot and supports the arch and heel thus limiting excessive pronation. The vast majority of footwear have more than enough cushion but very little support for the arch and heel. One of the easiest and most effective solutions is to add a simple over the counter insole that provides a forgiving support for both the arch and heel
Make sure that the heel collar does not dig into the achilles. Look for a cut out of the heel (heel notch)

The following are a few helpful exercises. Check with your doctor for specifics on your condition and what you should or should not do for your problem.

Bunions

Thu, 26 Aug 2021 14:23:26 GMT

Bunions are an inflammation, or bony protrusion of the big toe joint that can cause the area to become stiff and sore. The issue is usually caused by heredity, and if not properly supported can become worse. Finding shoes with proper arch support is key for treating bunions. Stop by The Foot Store to discover the proper support for you.

Symptoms

Painful area around the big toe joint which may be red and swollen
The big toe may be stiff and not want to bend and may be painful

Definitions

Bunions
An inflammation of the big toe joint that may cause an enlargement
A bony protrusion, which is also generally associated with the angling of the big toe toward the smallertoes creating pressure at the first joint of the big toe

Primary Cause

Heredity
Generally one does not have a choice if they develop a bunion
If there is not enough arch support or support under the ball of the foot the bunion can become worse
Excessive Pronation
Pronation is a normal movement of the foot that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of bodyweight continuing forward, toward the arch and toes
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation
Flattening of the arch (excessive pronation) places pressure and excessive force on the big toe joint whichcan cause degenerative changes and inflammation that can irritate the bunion
With excessive pronation, increased stresses can be placed on the foot which can further contribute to ankle, knee, hip and low back problems (a chain reaction)

Contributing Factors

Wearing shoes that do not fit correctly – such as narrow shoes or shoes with pointed toes
Incorrect foot mechanics – excessive pronation
Injury or arthritis may eventually increase the bunion
Wearing high heeled shoes with pointed or narrow toe box
Insufficient support in the platform (and/or the inside, arch area) of the shoe being worn, can add to the stress on the foot (bunion)

Treatment

The 3 S’s – Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Stretching of the calf and foot will help to decrease the pressure on the foot
Strengthening the ankle and foot, can help reduce pressures on the foot due to over pronation
Supporting the foot with proper shoes and insoles, can prevent or eliminate the vast majority of foot related problems. Although bunions and hallux valgus are hereditary, the symptoms can be kept to a minimum by reducing the pressure. This can be done by a Birkenstock sandal, with a broad base and contoured footbed, that is low to the ground and conforms to the foot. It may also be a shoe with an upper that wraps the foot and supports the arch and heel, thus limiting excessive pronation. The vast majority of footwear have more than enough cushion but very little support for the arch and heel. Finding a shoe with extra depth and wide toe box can be very important. One of the easiest and most effective solutions is to add a simple over the counter insole that provides a forgiving support for both the arch and heel
Wear shoes with a wider toe box
Stretching of the calf, achilles tendon and foot
Strengthening of the muscles in the foot

Back Pain

Sat, 31 Jul 2021 14:19:06 GMT

While Back Pain can have several causes, a common cause is a lack of support in the shoes you wear. Proper arch support, cushioned soles, and shoes with plenty of toe room can all help prevent or ease back pain. Stop by The Foot Store today, so we can assess your gait and find the right insoles or shoes for you.

Symptoms

Pain along the outside (lateral) of the hip
Pain when ascending stairs and/or getting up from a seated position
Pain associated with standing for long periods or for sitting for extended periods
May have trouble sleeping
May have limited range of motion of the hip

Definitions

Iliotibial Band Syndrome
An inflammation where the band rubs across the distal (lower portion) lateral femur
Pain is felt along the outer side of the hip and also possibly the knee
Trochanteric Bursitis
Inflammation of the bursa along the outside of the hip
Mechanical imbalance in the lower extremity due to poor foot mechanics
Hamstring Strain
A muscle imbalance or overload of the hamstring muscle which strains the muscle
Pain is located either in the buttocks or in the “belly” of the muscle in the back of the thigh
May feel tear or pop in severe cases
Piriformis Syndrome
A spasm or tightness of the piriformis muscle in the buttocks that can irritate the sciatic nerve or impinge the sciatic nerve
May be caused by poor mechanics of the foot and lower extremity
Hip Flexor Strain
Overload or overuse of the muscle in front of thigh and hip such as climbing stairs, marching or uphill running
There may be a limp and shortened stride
Mechanical imbalance in lower extremity

Primary Cause

Excessive Pronation
Pronation (a flattening of the arch) is a normal movement of the foot that helps the body to absorb shock and to adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of bodyweight continuing forward, toward the arch and toes
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation
If the pronation becomes excessive, there is increased rotation of the leg, knee, thigh and hip, causing added stresses to the joint
Flattening of the arch too much (excessive pronation) places pressure on the arch, and on up the chain including the ankle, knee and hip

Contributing Factors

Poor flexibility
Muscle imbalances
Leg length discrepancies
Tightness of IT Band/Tensor Fascia Latae
Flattened pronated feet
Poor support of shoes you wear and/or the support inside the shoes can add to the stress on the foot and lower extremity
Biomechanical changes in the foot can allow increases in pronation
Many foot injuries are caused by over pronation

Treatment

The 3 S’s – Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Stretching of the IT Band, Hamstring, Quad and Psoas Major can help to decrease and eliminate many of the problems
Strengthening of the muscles of the abdomen, quad and hip can assist in avoiding problems
Supporting the foot with proper shoes and insoles, can prevent or eliminate the vast majority of stresses on the lower extremity. This may be a Birkenstock sandal, with a broad base and contoured footbed, that is low to the ground and conforms to the foot. It may also be a shoe with an upper that wraps the foot and supports the arch and heel, thus limiting excessive pronation. The vast majority of footwear have more than enough cushion but very little support for the arch and heel. One of the easiest and most effective solutions is to add a simple over the counter insole that provides a forgiving support for both the arch and heel

Neuromas

Sun, 04 Jul 2021 14:05:56 GMT

Neuromas are generally more common in adult females, and refer to an inflamed bundle of nerve endings that cause pain in the ball of the foot. Tight, poorly fitting shoes (like heels), are a common cause. Visit The Foot Store for supportive, proper fitting shoes to ease and prevent injuries like these.

Symptoms

Pain in area of “ball of foot”
Burning or tingling sensation in the foot and maybe some numbness
Cramping may also occur
No swelling or bumps

Definitions

Plantar Fasciitis
A bundle of nerve endings whose covering is inflamed
Occurs when the tissue surrounding a nerve become enlarged – thickened
Usually a pinching of the third and fourth metatarsal bones which compresses a nerve
Generally occurs in adults and is more common in females

Primary Cause

Excessive Pronation
Pronation is a normal movement of the foot, that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of bodyweight continuing forward, toward the arch and toes
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation
Flattening of the arch (excessive pronation) places pressure on the foot and can decrease themetatarsal arch thus increasing the chance of compression on the nerve creating a neuroma
With excessive pronation, increased stresses can be placed on the foot

Contributing Factors

Flat Feet
Wearing of tight, poorly fitting shoes such as pointed, high heeled shoes
Aggravated by prolonged standing
Increased stress such as kneeling or ladders
Mechanically there is too much movement of the metatarsals (long bones of the foot)

Treatment

The 3 S’s – Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Stretching of the foot and massage can help to decrease pressure between the toes and metatarsals
Strengthening of the foot with the toe curl can help to strengthen the arch
Supporting the foot with the proper shoe and insoles, can help prevent, improve or eliminate the vast majority of foot problems. This may be a Birkenstock sandal, with a broad base and contoured footbed, that is low to the ground and conforms to the foot. It may also be a shoe with an upper that wraps the foot and supports the arch and heel, thus limiting excessive pronation. The vast majority of footwear have more than enough cushion but very little support for the arch and heel. One of the easiest and most effective solutions is to add a simple over the counter insole that provides support for both the arch and heel.
Make sure the shoe has enough room in the toe box.
May need an additional metatarsal support to help decrease pressure on the ball of the foot.

Runner's Knee

Thu, 24 Jun 2021 10:11:55 GMT

Runner’s Knee is one of the most common knee problems in sports, and can occur at any age. Runner’s knee is the softening of the cartilage on the kneecap, and roughening of the cartilage under the kneecap as a result of it not tracking properly. A proper shoe or insole can prevent lower extremity problems due to faulty biomechanics. Read on to learn more!

Symptoms

Pain
Along the medial (inner) aspect of the kneecap or just below the kneecap
When using stairs or going up/down hills
Worse after prolonged sitting with the knees bent
More of a dull ache
Cracking or grating in the knee
Eventually, knee may want to “catch” and may feel like it wants to give out

Definitions

Softening of the cartilage on the patella (kneecap)
Roughening of the cartilage under the patella caused by the kneecap not tracking properly (patella does not glide smoothly over the femur/thigh bone)
May also be referred to as Chondromalacia Patella
One of the most common knee problems in running and other sports (may occur at any age)

Primary Cause

Excessive Pronation
Pronation is a normal movement of the foot, that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot, followed by a shift of bodyweight forward, toward the arch and toes
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation
Flattening of the arch (excessive pronation) increases stresses on the foot, which can further contribute to ankle, knee, hip and low back problems (a chain reaction)
This repetitive, excessive pronation, is the main contributor to many lower extremity, overuse injuries

Contributing Factors

Mechanical conditions including wide hips (females), knock knees, patella alta (high patella) and subluxating patella
Over pronation of the foot
Weakness of the quad, especially the VMO (Vastus Medialis Oblique Muscle) which runs along the inner aspect of the thigh and connects at the knee
Overuse, or an increase in hill running or stair use
Too large of a Q-angle at the knee (this is the angle of the quad muscle’s effective pull on the kneecap). Less than 12 degrees is normal and greater than 15 degrees is abnormal

Treatment

The 3 S’s – Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Stretching of the hamstring, quad, calf and IT Band with help to decrease pressure at the kneecap
Strengthening of the quad, especially the VMO (vastus medialis oblique muscle) will help the kneecap to glide more correctly through the groove at the knee joint
Supporting the foot with proper shoes and insoles, can prevent or help to eliminate the vast majority oflower extremity problems due to faulty biomechanics. This may be a Birkenstock sandal, with a broad base and contoured footbed, that is low to the ground and conforming to the foot. It may be a shoe with an upper that wraps the foot and supports the arch and heel thus limiting excessive pronation. The vast majority of footwear have more than enough cushion but very little support for the arch and heel. One ofthe easiest and most effective solutions is to add a simple over the counter insole that provides a forgivingsupport for both the arch and heel
Avoid downhill running or going up/down stairs
Avoid exercises done with the knee bent unless being done as an isometric
Physical Therapy including exercise, ultrasound, iontophoresis and patellar mobilization

The following are a few helpful exercises. Check with your doctor for specifics on your condition and what you should or should not do for your problem.

Hip Pain

April@engageyourbiz.com (April Marquez ) — Thu, 27 May 2021 08:18:37 GMT

Hip Pain is a common injury caused by poorly supported shoes. Walking, or running, in the wrong kind of shoes can place stress on your hips and knees, the largest joints in your body. Find the proper support for your gait at the foot store, and move comfortably, free from injury.

Symptoms

Pain along the outside (lateral) of the hip
Pain when ascending stairs and/or getting up from a seated position
Pain associated with standing for long periods or for sitting for extended periods
May have trouble sleeping
May have limited range of motion of the hip

Definitions

Iliotibial Band Syndrome
An inflammation where the band rubs across the distal (lower portion) lateral femur
Pain is felt along the outer side of the hip and also possibly the knee
Trochanteric Bursitis
Inflammation of the bursa along the outside of the hip
Mechanical imbalance in the lower extremity due to poor foot mechanics
Hamstring Strain
A muscle imbalance or overload of the hamstring muscle which strains the muscle
Pain is located either in the buttocks or in the “belly” of the muscle in the back of the thigh
May feel tear or pop in severe cases
Piriformis Syndrome
A spasm or tightness of the piriformis muscle in the buttocks that can irritate the sciatic nerve or impinge the sciatic nerve
May be caused by poor mechanics of the foot and lower extremity
Hip Flexor Strain
Overload or overuse of the muscle in front of thigh and hip such as climbing stairs, marching or uphill running
There may be a limp and shortened stride
Mechanical imbalance in lower extremity

Primary Cause

Excessive Pronation
Pronation (a flattening of the arch) is a normal movement of the foot that helps the body to absorb shock and to adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of bodyweight continuing forward, toward the arch and toes
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation
If the pronation becomes excessive, there is increased rotation of the leg, knee, thigh and hip, causing added stresses to the joint
Flattening of the arch too much (excessive pronation) places pressure on the arch, and on up the chain including the ankle, knee and hip

Contributing Factors

Poor flexibility
Muscle imbalances
Leg length discrepancies
Tightness of IT Band/Tensor Fascia Latae
Flattened pronated feet
Poor support of shoes you wear and/or the support inside the shoes can add to the stress on the foot and lower extremity
Biomechanical changes in the foot can allow increases in pronation
Many foot injuries are caused by over pronation

Treatment

The 3 S’s – Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Stretching of the IT Band, Hamstring, Quad and Psoas Major can help to decrease and eliminate many of the problems
Strengthening of the muscles of the abdomen, quad and hip can assist in avoiding problems
Supporting the foot with proper shoes and insoles, can prevent or eliminate the vast majority of stresses on the lower extremity. This may be a Birkenstock sandal, with a broad base and contoured footbed, that is low to the ground and conforms to the foot. It may also be a shoe with an upper that wraps the foot and supports the arch and heel, thus limiting excessive pronation. The vast majority of footwear have more than enough cushion but very little support for the arch and heel. One of the easiest and most effective solutions is to add a simple over the counter insole that provides a forgiving support for both the arch and heel

The following are a few helpful exercises. Check with your doctor for specifics on your condition and what you should or should not do for your problem.

Shin Splints

Tue, 25 May 2021 08:07:22 GMT

Shin Splints are generally a result of overuse and are a common, umbrella term used to identify pain along the shin, or front of the lower leg. Finding a pair of shoes with additional support designed to provide stability for those who over pronate as they walk or run can help prevent or reduce this injury.

Symptoms

Aching along front of shin, at beginning of or after activity
Pain along inside (medial) part of lower leg
Generally develops gradually over weeks or months
May have swelling in lower leg (in area of pain)

Definitions

Shin Splints
Common, umbrella term used to identify pain along the shin or front of lower leg
More specific names for this condition are based on the area of the pain and the anatomy involved (see below)
Injury generally occurs as a result of overuse
Stress Fracture - Posterior
Most often occurring on the tibia (shin bone) and along the bottom third of the lower leg
Often undetectable on x-ray until 10-14 days after pain starts
Compartment Syndrome - Anterior or Posterior
The four divisions of muscles in the lower leg (anterior, lateral, posterior-superficial and deep) are each covered by thick tissue called fascia that surround the muscles completely
During exercise, muscle volume increases by 20%, increasing pressure within each compartment. Such pressure can affect blood vessels and nerves in the lower leg potentially causing pain and damage to tissue and nerves.
Tibial Periostitis - Posterior
An inflammation of or trauma to the covering of the bone in shin (periosteum)
Over-exertion causes small tears of the muscle from the covering of the bone (periosteum)
Pain is most pronounced in the lower 3rd of the posterior tibia
Medial Tibial Stress Syndrome - Posterior
Stress to the muscles along the front medial side of the shin
Generally occurring along the bottom third of the inside of tibia (shin)

Primary Cause

Excessive Pronation
Pronation is a normal movement of the foot, that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of bodyweight continuing forward toward the arch and toes
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation
Flattening of the arch (excessive pronation) places pressure on the arch and stretches the plantar fascia(which supports the arch) and can create inflammation at the attachment on the heel
This repetitive, excessive pronation, is the main contributor to many lower extremity, overuse injuries, of which plantar fasciitis and heel spurs are the most common in the foot

Contributing Factors

Muscular imblances of lower leg (claf muscles and anterior leg muscles)
Insufficient shock absorption
Poor biomechanics/improper foot positioning while running
Worn out or inappropriate shoes
Sudden increase in exercise or running (too much, too soon)
Incorrect individual training plan
Flat pronated feet

Treatment

The 3 S’s – Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Stretching of the calf ( both gastroc and soleus muscles) and achilles tendon
Strengthening of the anterior leg muscles (that pull the foot and toes up)
Supporting the foot with proper shoes and insoles, can prevent and eliminate the vast majority of lower leg problems due to overuse. This may be a Birkenstock sandal, with a broad base and contoured footbed, that is low to the ground and conforms to the foot. It may also be a shoe with an upper that wraps the foot and supports the arch and heel, thus limiting excessive pronation. The vast majority of footwear have more than enough cushion but very little support for the arch and heel. One of the easiest and most effective solutions is to add a simple over the counter insole that provides a forgiving support for both the arch and heel
Physical therapy including massage, ultrasound and exercises

The following are a few helpful exercises. Check with your doctor for specifics on your condition and what you should or should not do for your problem.