3 Ways To Reduce Foot & Shin Pain After Running

Foot and shin pain is a common complaint among many runners and those getting active outside in the summer months. In addition, running and other impact activities can put you at risk for impairments such as shin splints, plantar fasciitis, and calf strains. Read the following self-care techniques.

1. Wear Appropriate Footwear and Arch Support

Many muscles of the shin and lower leg attach on the bottom of the foot. Some of these also contribute to creating your foot’s natural arch. With each step you take, the weight of your body is compressing these muscles while they are under stretch. With running and jumping activities, the weight on these muscles can increase to 3x your body weight. Wearing footwear that provides enough arch support can offer reinforcement to the muscles and other connective tissues of the plantar foot. Each individual’s foot posture, strength, and activities of choice vary so be sure to find a shoe that fits YOUR body. In addition, shoes should be traded for a new pair every 9 months, or 500 miles - whichever comes first.

2. Foam Roll and Perform Self-Massage Techniques Regularly

Maintaining muscle pliability, and decreasing tightness and adhesions is crucial to muscle health. If you have any past lower leg injuries, it is probable that you have scar tissue in your calf and shin area. Our body puts down scar tissue in order to repair damage to muscles and other connective tissue - it’s necessary to the recovery process! However, scar tissue is “sticky” and when left alone it can attach to all surrounding tissues, creating tightness and limiting mobility. Follow the foam rolling techniques below to help increase muscle pliability and limit any adhesions!

3. Ice It

Ice is an excellent pain reliever and can be utilized post-activity to keep aches and pains at bay. In addition, ice is a vasoconstrictor, meaning it makes your vessels smaller - so it’s more challenging for any swelling or inflammation to move into your foot.

Need more guidance? Unsure if an ache may be hinting at something more serious? Call us at: 802-497-3240 to set up an injury consultation. Any new evaluations scheduled in the month of June are FREE of charge!

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