Shin splints (medial tibial stress syndrome, or MTSS) and flat feet (pes planus) are common lower extremity conditions. Shin splints involve pain along the shin bone, while flat feet describe a foot structure lacking a visible arch. This article explores their biomechanical connection.
Understanding Shin Splints
Shin splints manifest as pain along the inner or front part of the shin bone (tibia), typically occurring during or after physical activity. This pain arises from inflammation of the muscles, tendons, and connective tissues attached to the shin bone due to repetitive stress. Individuals frequently experience a dull ache that can progress to a more intense, localized pain.
Factors contributing to shin splints include overuse from sudden increases in activity intensity or duration. Running on hard or uneven surfaces and wearing improper footwear also place undue stress on the lower legs. When lower leg muscles fatigue, they absorb shock less effectively, forcing the tibia to bear more impact and leading to inflammation.
Understanding Flat Feet
Flat feet, or pes planus, occur when the arch along the inside of the foot collapses, causing the entire sole to make contact with or nearly touch the ground. Some individuals retain flexible flat feet into adulthood, where an arch is visible when the foot is not bearing weight but flattens upon standing.
The absence or collapse of the arch significantly impacts foot mechanics, particularly through a movement pattern called overpronation. Overpronation involves the foot rolling excessively inward during walking or running, disrupting the natural shock absorption process. This altered alignment can affect the distribution of weight and pressure throughout the foot and up the kinetic chain.
The Connection Between Flat Feet and Shin Splints
A significant biomechanical link exists between flat feet, specifically overpronation, and the development of shin splints. Overpronation causes the foot to roll inward excessively, leading to increased stress and strain on the muscles and connective tissues of the lower leg. This excessive inward rolling can cause the tibia to twist, overstretching muscles. When these muscles are overworked and inflamed, it contributes to the pain characteristic of shin splints.
The altered mechanics from flat feet mean the body cannot efficiently absorb impact forces during activities like running or jumping. This inefficient shock absorption transmits greater stress up the lower leg, directly affecting the shin bone and its surrounding tissues. While flat feet are not the sole cause of shin splints, the resulting overpronation is a recognized risk factor that increases susceptibility to this overuse injury.
Management and Prevention
Managing shin splints, particularly for individuals with flat feet, often involves a multi-faceted approach. One common strategy is the use of arch supports or custom orthotics, which provide support to the arch and help control excessive pronation. These inserts can improve foot alignment, reduce stress on the lower leg muscles, and aid in more even weight distribution. Selecting appropriate footwear that offers good support and cushioning is also important, and running shoes should be replaced regularly.
Incorporating strengthening and stretching exercises can further aid in both management and prevention. Strengthening the muscles of the lower leg helps improve shock absorption and stability. Stretching routines alleviate muscle tightness that contributes to shin splints. Gradually increasing activity levels and avoiding sudden changes in training intensity are also important preventative measures. If pain persists or worsens, seeking professional medical advice from a podiatrist or physical therapist is advisable.