Would shin splints cause pain in the top of my foot?

summer827

I have repeatedly tried and failed to incorporate running into my exercise time. It doesn't happen all the time (but about 80% of time), but I begin to run (even after a good warm up) and get a dull achy pain/cramp down the front of usually just my left leg from below my knee to the top of my foot. I can then hear that foot "slapping" the surface I'm running on (I've tried treadmill, track, grass...anything softer than pavement). This occurs even in short intervals of jogging, most of the time. I've tried minimally supportive and very supportive shoes.

Anyone have a similar experience, involving your foot also? If so, has anything worked for you?

JamesonsMommy

If i go high impact for a few days i notice a pain in top of my foot that feels like somebody is stabbing me... I thought it was strange too..

BerryH

In sounds like you've got inflamed extensor tendons in your foot. Rest, ice it and take ibuprofen for at least a week before resuming. Look at changing your running style to a mid-foot landing as an exaggerated toe lift for a heel landing could cause all the symptoms you've described.

If your feet swell when you run, check you aren't tying your laces too tight.

If the pain persists, get it checked out to rule out a metatarsal stress fracture.

Good luck! :flowerforyou:

nettleboo

hello i get pain in the top of my foot that i notice after and it hasnt gone, i saw some improvement in the pain wearing sports socks with incorporated arch supports they really help, im not sure about the shin pain though mabye try a ankle support ?

jskaggs1971

Running is hard on the feet when you start out, and I'm currently resting my right foot for the same reason. I'd reach first for ice and your NSAID of choice (I like ibuprofen), along with resting it until you can run on it without changing your gait.

Have you considered visiting a running store to get fitted for shoes? There are lots of differences between just "minimally supportive" and "supportive" shoes. A good running store will have you jog on a treadmill for a little bit to see how the shoes help manage your gait, and will help you find the shoes that work best for YOU. The big-box athletic stores just don't have people with the right training to help in that way.

In my case, I've had to have custom orthotics made by a podiatrist to give my flat feet enough support to run without injury. I've been on the same orthotics for the last decade, but I have a new pair at the lab now. I'm looking forward to getting them back soon so I can jog more. Until then, I'm concentrating on cycling.

Edited: Berryh beat me to the punch.

ahight28

You may want to see a doctor bc I was having severe pain on top of my foot and it turns out that I had fractured my foot. Caused from running and working out in shoes without enough support.....

summer827

Thank you for the comments!! When "resting" is it okay to walk, stair climb or do other exercises that don't cause the pain?

TheReal_Zer00verride

I found a good way to combat shin splints to be "toe taps".
I too had to deal with shin splints for almost a month after waking one morning for my jog into work only to have that excruciating pain happen in both legs. After it began to heal after a week I would spend a few minutes seated with both feet in front of me and flat on the floor and would lift my toes as high as you can while having the ball of your foot still on the floor, and 'tap'. I would repeat this about 50 times for both legs along with the usual warm up stretches and notices a difference when jogging. That exercise helps to strengthen the shin muscles.

A few other things I learned was proper running posture, as not leaning forward or keeping my head down as I have known myself to do. New shoes with more than adequate cushioning (I prefer Asics GT-2150 or 2160). And trying not to overstep.

For the time being while your shin splints heal, trying some other low impact exercises like swimming or cycling.

If all else fails, I would see a physician as there may be a more serious cause behind the pain. Almost forgot about the foot pain haha!. Yes, splints can cause pain on the top of your foot as your body is trying to compensate by taking stress off the shins, and causing extra pressure to be exerted on your feet, a la your foot slapping on the ground.

BerryH

Thank you for the comments!! When "resting" is it okay to walk, stair climb or do other exercises that don't cause the pain?

It's OK to get to and from work, but I wouldn't walk for exercise, or do anything else weight-bearing. Try swimming or water running for a bit.

Leigh_b

What are your arches like? I have extremely low arches (flat feet) and struggled to run more than 10 feet without immense pain for most of my life. I would get terrible shin splints and pain all over my feet... Like you, I tried several different shoes and none of them ever seemed to make a difference. I always wondered how everyone else was able to run as far and as long as they did...

Recently, I discovered that there is a very specialized shoe called "motion control" made for people with feet like mine. There aren't a lot of options in "motion control" so choices are limited and you need to go to a running shoe store to find them. These are different than shoes that are called "supportive".

I am happy to say that I now actually call myself a runner... I have been running pain-free all year and ran a 1/2 marathon in October...

Not sure if this would apply to you, but thought I'd share just in case it does....

summer827

Running is hard on the feet when you start out, and I'm currently resting my right foot for the same reason. I'd reach first for ice and your NSAID of choice (I like ibuprofen), along with resting it until you can run on it without changing your gait.

Have you considered visiting a running store to get fitted for shoes? There are lots of differences between just "minimally supportive" and "supportive" shoes. A good running store will have you jog on a treadmill for a little bit to see how the shoes help manage your gait, and will help you find the shoes that work best for YOU. The big-box athletic stores just don't have people with the right training to help in that way.

In my case, I've had to have custom orthotics made by a podiatrist to give my flat feet enough support to run without injury. I've been on the same orthotics for the last decade, but I have a new pair at the lab now. I'm looking forward to getting them back soon so I can jog more. Until then, I'm concentrating on cycling.

Edited: Berryh beat me to the punch.

Thanks so much for your reply! I have been fitted at a running shoe store and was told I was "normal". I picked out a shoe with help and while it felt good, I still had the foot pain problem. I then tried POSE style running with the minimalist shoe and really couldn't tell a difference--same problem, no better or worse. I thought the pain was shin splints, but lately I've wondered if it's something else, since it always affects my foot. I don't think I've done enough running to have overly stressed it, but I don't know. I'm going to try the rest, ice and some antiinflammatories (though I can't do many of these b/c of my stomach!) and will look for another opinion on my shoes. And maybe consult a doctor. Orthopedic doctor? Podiotrist?

summer827

What are your arches like? I have extremely low arches (flat feet) and struggled to run more than 10 feet without immense pain for most of my life. I would get terrible shin splints and pain all over my feet... Like you, I tried several different shoes and none of them ever seemed to make a difference. I always wondered how everyone else was able to run as far and as long as they did...

Recently, I discovered that there is a very specialized shoe called "motion control" made for people with feet like mine. There aren't a lot of options in "motion control" so choices are limited and you need to go to a running shoe store to find them. These are different than shoes that are called "supportive".

I am happy to say that I now actually call myself a runner... I have been running pain-free all year and ran a 1/2 marathon in October...

Not sure if this would apply to you, but thought I'd share just in case it does....

I was told my feet are pretty normal. I have arches, not extreme or flat. I so want to be a runner! I'd be thrilled with a mile. Thank you for sharing....even if we have different issues, it's encouraging to hear success stories from people who have overcome other pain problems!!

summer827

Thank you for the comments!! When "resting" is it okay to walk, stair climb or do other exercises that don't cause the pain?

It's OK to get to and from work, but I wouldn't walk for exercise, or do anything else weight-bearing. Try swimming or water running for a bit.

Thanks, BerryH. Maybe I've never really rested it enough? I will do better. Unfortunately, no access to a pool. Would cycling be okay, I wonder?

jskaggs1971

I was told my feet are pretty normal. I have arches, not extreme or flat. I so want to be a runner! I'd be thrilled with a mile. Thank you for sharing....even if we have different issues, it's encouraging to hear success stories from people who have overcome other pain problems!!

You can totally do it.

The first time I did C25K, I also had aches and pains after running. The hard part for new runners is telling "normal" aches and pains from using muscles in ways that you haven't done before from the aches and pains that mean something is really wrong. I think that soreness that goes away within a day or two and is in your muscles (and yes, there IS a muscle in your shin -- the tibialis anterior) is just a sign of muscles getting stronger -- which involves some pain and swelling. Soreness that lasts or doesn't go away within a few days can be the sign of other problems.

One thing that may help is to stretch both the tibialis muscle and your calves immediately after a workout and again over the course of a few days. You can google some good stretches, or refer to my current favorite runner's book: http://www.amazon.com/Running-Docs-Guide-Healthy-Pain-Free/dp/1934030686

summer827

I was told my feet are pretty normal. I have arches, not extreme or flat. I so want to be a runner! I'd be thrilled with a mile. Thank you for sharing....even if we have different issues, it's encouraging to hear success stories from people who have overcome other pain problems!!

You can totally do it.

The first time I did C25K, I also had aches and pains after running. The hard part for new runners is telling "normal" aches and pains from using muscles in ways that you haven't done before from the aches and pains that mean something is really wrong. I think that soreness that goes away within a day or two and is in your muscles (and yes, there IS a muscle in your shin -- the tibialis anterior) is just a sign of muscles getting stronger -- which involves some pain and swelling. Soreness that lasts or doesn't go away within a few days can be the sign of other problems.

One thing that may help is to stretch both the tibialis muscle and your calves immediately after a workout and again over the course of a few days. You can google some good stretches, or refer to my current favorite runner's book: http://www.amazon.com/Running-Docs-Guide-Healthy-Pain-Free/dp/1934030686

Thanks for the reference! I will check it out. I'm going to rest a week and try again!