According to the Mayo Clinic, flat feet, or fallen arches, can cause pain and may also lead to plantar fasciitis on shin splints, both painful inflammations of connective tissue. Although the degree of arch that you are born with can be a factor, these problems may also be caused by excessive exercise, pounding on gymnasium or hard paved surfaces, or improper shoes.
Fallen Arches
Some people are born with flat feet, but feet may become flatter with age. Long hours standing, weight gain, and shoes that lack arch support can all contribute to this condition. A wet footprint showing the entire foot, or shoe heels that have worn unevenly are indicators of flat feet.
Shin Splints
Shin splints are caused by excessive pounding of the foot against a hard surface, which causes the connective tissue along the shin (or tibia bone) to tear away. Shin splints usually cause dull pain, although acute cases can be quite painful.
Plantar fasciitis
According to the Mayo Clinic, plantar fasciitis is one of the most common sources of foot pain. Fasciitis is a painful inflammation of the thick band of connective tissue, called fascia, that stretches across the arch of the foot. It most often manifests in the morning after first awaking. As the foot is exercised, the pain will often disappear. Fasciitis is common in runners and can also be caused by excessive weight or inadequate shoes. If not treated, it can lead to painful bone spurs, or growths on the heel.
Treatment
Orthotics, specially fitted arch supports, or shoes with arch support are the best treatment for fallen arches or flat feet. Rest, ice, and anti-inflammatory medication are the best treatments for shin splints as well as plantar fasciitis. Stretching the foot and calf muscles first thing in the morning can also help both shin splints and fasciitis. Fasciitis sufferers may choose to wear special foot braces at night, which keep the fascia stretched. According to the Sports Injury Clinic, methods of taping the foot to provide greater arch support may relieve mild plantar fasciitis symptoms during exercise.
Prevention
Prevention of foot pain and the conditions of flat feet, shin splints or plantar fasciitis boils down to the same thing: protect your feet. Orthotics, arch supports, plenty of cushion in running shoes, a reasonable weight, avoiding hard surfaces, and adequate rest will all protect feet and prevent the occasional twinge from growing into chronic pain.
