Whether you’re training for the Standard Chartered Marathon, clocking steps around your HDB estate, or sweating it out in a HIIT studio, exercise-related foot and leg pain can hit hard. Many active adults in Singapore find themselves suddenly sidelined by shin splints or heel pain — two of the most common yet often misunderstood injuries.
But here’s the good news: with early intervention and targeted care, you can get back to moving pain-free.
What are Shin Splints?
Shin splints refer to pain felt along the tibia (shin bone), typically on the inner edge of the lower leg. Known medically as medial tibial stress syndrome, it’s a condition that often affects runners, dancers, and military recruits. It’s especially common among people who ramp up their training too quickly.
What causes Shin Splints?
- Rapid increase in training: Jumping from walking to long-distance running too quickly can overwhelm your muscles and tendons.
- Hard surfaces: Training on concrete or tiled floors (common in Singapore) places extra stress on the shins.
- Flat feet or overpronation: These can cause uneven load distribution, overworking the shin muscles.
- Worn-out shoes: Shoes with flattened soles or poor cushioning fail to absorb impact.
- Poor biomechanics: Weak hips, tight calves, or unbalanced muscle use during activity can contribute.
Shin splints occur when repetitive stress causes microtrauma to the muscle and connective tissue around the tibia. If ignored, it could even lead to stress fractures.
What are the Best Treatments for Shin Splints?
Mild cases:
- RICE protocol: Rest, ice the area for 15–20 minutes several times a day, use light compression, and elevate the leg to reduce swelling.
- Activity modification: Temporarily switch to low-impact activities like cycling or swimming.
- Stretching: Gentle calf and anterior tibialis stretches can relieve tightness.
In-clinic treatment at Physio & Sole Clinic:
- Manual therapy: Hands-on treatment to reduce muscle tension and improve tissue mobility.
- Strengthening exercises: Target weak glutes and foot muscles to better support the shin.
- Gait assessment: A full biomechanical evaluation identifies poor movement patterns or imbalances.
- Custom orthotics: Insoles designed to correct foot posture and offload stress on the shins.
What is Heel Pain?
Heel pain is typically felt under or behind the heel and can make daily walking painful, especially first thing in the morning. It’s most commonly caused by:
- Plantar fasciitis (pain under heel)
- Achilles tendinitis (pain behind heel)
- Heel spurs, bursitis, or even stress fractures
What causes Heel Pain?
- Tight calves or Achilles tendons: These increase tension on the heel structures.
- Flat feet or high arches: Poor arch mechanics strain the plantar fascia.
- Overuse: Common in runners, retail workers, and those who spend long hours standing.
- Unsupportive footwear: Flat slippers or shoes without cushioning contribute to impact overload.
- Hard flooring: Prolonged standing or walking on marble, tiles, or concrete without cushioning.
How can Physiotherapy help Heel Pain?
Physiotherapy plays a critical role in both relieving pain and addressing the root cause of heel discomfort. Here’s how our team at Physio & Sole Clinic helps:
- Manual therapy: Targeted hands-on techniques help release tight fascia and calf muscles, reduce tension on the plantar fascia or Achilles tendon, and improve foot mobility.
- Stretching and strengthening: Specific exercises stretch tight calves and fascia, while strengthening the foot and ankle stabilisers to reduce strain and improve long-term support.
- Shockwave therapy: A non-invasive treatment that uses acoustic waves to stimulate healing in chronic cases of plantar fasciitis or Achilles tendinopathy.
- Taping techniques: Taping the foot arch or heel helps reduce tension and offload the affected area during daily movement.
- Gait retraining: We assess and correct walking or running patterns that may be contributing to overload on the heel or arch.
- Custom orthotics: When needed, these help correct biomechanical issues such as overpronation or poor shock absorption.
Our physiotherapists tailor each plan to the severity of your condition, lifestyle, and activity needs, helping you recover safely and prevent recurrence.
Shin Splints vs Heel Pain: Know the Difference
| Feature | Shin Splints | Heel Pain |
|---|---|---|
| Location | Front/inner lower leg | Bottom or back of the heel |
| Trigger | Running, jumping | First steps in the morning or after rest |
| Cause | Muscle/fascia overload | Fascia or tendon inflammation |
Both require different treatments, which is why professional diagnosis matters.
Where can I get Treatment for Shin Splints and Heel Pain in Singapore?
At Physio & Sole Clinic, our co-managed care approach pairs experienced physiotherapists and podiatrists to tackle lower limb issues holistically. We provide:
- In-depth gait and footwear analysis: To detect root causes.
- Personalised exercise therapy: Tailored to your condition and lifestyle.
- Custom orthotics and pain relief: Designed for long-term support.
- Education and prevention: Helping you stay injury-free after recovery.
With 11 locations islandwide and same-week slots available, we make expert care accessible.
When should you see a Physiotherapist or Podiatrist?
- Pain that persists: If discomfort lasts more than 7–10 days despite rest and home care.
- Activity limitation: When walking, exercising, or standing becomes difficult.
- Swelling or stiffness: Especially around the heel or shin area.
- Recurring pain: If it keeps coming back after every workout or shift.
Take the First Step to Pain-Free Movement
Don’t let shin splints or heel pain derail your routine. Whether you’re a weekend warrior or just starting a new fitness habit, it’s never too early to seek help. Our team at Physio & Sole Clinic is here to support your recovery, every step of the way.
Book your consultation today — and get back to moving with confidence.
