Shin Pain and Shin Splints

Excessive pronation can cause shin pain and shin splints
Shin Pain and shin splints are often described as a "Bursting or dull throbbing along the front of the shin that is aggravated by walking or running".

This is caused by excessive rolling in of the feet (pronation). The muscles of the shin and the lower limb attempt to correct this over pronation and quickly become overworked. This leads to a busting type pain in the muscle bellies and long standing tenderness in the attachment sites of the muscles of the shin.

Docpods help to prevent shin pain through limiting the amount of pronation. This helps to rest the muscles of the shin and keep their workload within normal limits.

Shin pain and Shin Splints Explained

What are Shin Splints?

Shin splints are the name commonly given to the group of conditions that cause pain in region of the tibia (shin bone). The lower leg pain resulting from shin splints is caused by very small tears in the leg muscles at their point of attachment to the shin. There are two types:

1. Anterior shin splints occur in the front portion of the shin bone (tibia).
2. Posterior shin splints occur on the inside (medial) part of the leg along the tibia.

Anterior shin splints are due to muscle imbalances, insufficient shock absorption or toe running. Excessive pronation (rolling in) contributes to both anterior and posterior shin splints.

What Causes Shin Splints?

Mechanical abnormalities of the bones of the foot can cause over pronation. Over time with the repetitive motions of walking and running this strains some of the muscles of the calf (the soleus and tibialis posterior) that function to slow this rolling. The soleus and tibialis posterior muscle pull on the backside of the tibia where they attach. Eventually this causes inflammation in the outer layer of the bone, called the periosteum. This is directly related to the repetitive pounding forces associated with running.

Other causes of shin splints include stress fracture of the tibia and tendonitis of the muscles that cross the ankle and compartment syndrome.

Treatment for Shin Splints

Rest – One way to reduce the symptoms of shin splints is to avoid or modify those activities, which aggravate the condition.

Ice – ice will help reduce inflammation in to the area and will also help to reduce pain involved with the injury. Ice should be applied for 10 minutes 3 times per day for the first 72hrs or following activity.

Anti-inflammatory medication - will also reduce the pain and inflammation associated with the injury and will speed up recovery. Anti-inflammatory medication can be purchased over the counter from your chemist (Neurofen).

Stretching Strengthening - A specific exercise program stressing calf muscle stretching and strengthening (soleus and tibialis posterior) will be necessary to speed recovery.

Orthotics – used when there is a mechanical deformity in the bony structure of the foot (usually causes rolling in). Orthotics balance the foot which allows it to function more efficiently. Misalignment of the foot will also cause the leg to be misaligned. This will cause the muscles that help to slow pronation to be overworked.
 
Docpods orthotics control over pronation and allows the foot to function in an efficient position. This reduces the strain on the muscles of the shin and reduces shin pain and shin splints. 

If you suffer from shin pain and shin splints try docpods today to get lasting relief.

Choose the docpods that suit your activity from the list below.

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THE KEY STEPS TO GETTING THE RIGHT SIZE DOCPODS:

FULL LENGTH INSOLES 

NON FULL LENGTH INSOLES 

1. Measure your existing shoe insole:

 1. Measure from your heel to ball of foot:


 

2. Then compare your measurements from above to match the product size charts below:
(you can trim to fit the insoles by approximately 1cm)


Docpods Regular Size Guide - for Slimline, 3 Quarter, Sports


  US UK EURO SLIMLINE 3 QUARTER  SPORTS 
Size  cm cm cm
Small  4-7  4-8  3-6.5  4-7.5  35-40 16  16.3  25.8
Medium  7-9   8-10  6-9  7-10  39-43  17.4 17.2  27.4
Large   9-13  10-14  8-12  9-13  42-47 19.3   18.2 29.4

Docpods Ultra Size Guide - for Ultra Soft

  XXS XS S M L XL
EURO  34  35.5-37.5  38-40  40.5-42  42.5-44  44.5-46.5
UK  2.5  3-4.5  5-6.5  7-8  8.5-9.5  10-12
US MENS  4-5  5.5-6  6.5-7.5  8-9  9.5-10.5  11-13.5
US WOMENS  3.5-5  5.5-7  7.5-9  9.5-10.5  11-12  13-14
LENGTH (cm) 23.2cm 24.9cm 26.2cm 28.8cm 30cm  31.2cm

Docpods Kids Size Guide - for Docpods Kids Fit only

  Size SPORTS  SLIMLINE
XXS 12-1  19.5cm 13cm 
XS 2-3 22.4cm  15.3cm 

Docpods Foot Pillow - Trim to Fit

  S L
US MENS  4.5 - 9  9 - 13
US WOMENS  6 - 10  10 - 14
LENGTH (cm) 26.5cm 29.2cm