What should you know about pain from top of foot to shin?

Pain after increased walking, running or impact can strain tissues across the foot and shin. A Stress Fracture may cause focused tenderness that worsens with loading. Flat Feet can alter how force travels through the foot and leg. Bunions, Hammer Toe or Hallux Rigidus can change pressure during push-off, while Plantar Fasciitis usually affects the sole rather than the top of the foot. Foot Pain may also reflect footwear pressure or a nerve irritation.

Stop high-impact activity and choose comfortable footwear with enough room over the toes and top of the foot. Keep activity light if walking is comfortable; do not push through focal bone pain. Elevate the foot after activity and avoid aggressive massage over a swollen or sharply tender area. A clinician can assess walking, joint motion, tenderness and the need for imaging. Custom Orthotics may help selected load-distribution problems after assessment.

Seek urgent help after a significant injury, for a deformed foot, inability to bear weight, rapidly increasing swelling, severe pain, numbness, or toes that become pale, blue or cold. Arrange prompt assessment for pinpoint bone tenderness, pain at rest or night, redness with fever, or symptoms that worsen despite reducing impact.

Is the tenderness over a bone, joint, tendon or nerve? Could my footwear, training change or foot shape be increasing load? Should I use a walking aid or restrict weight-bearing? When can I safely return to impact exercise, and would Custom Orthotics be appropriate?