Tibial fasciitis, or tibial medial stress syndrome, is painful inflammation due to overuse or repetitive strain of the muscles connected to the tibia, a bone in the lower legs. It is a disorder that usually affects runners, hikers, dancers, and active-duty military personnel. Most cases of tibial fasciitis resolve on their own after a few weeks of rest, although a massage technique, called myofascial release, can quickly relieve the associated pain.
Steps
Part 1 of 2: Performing Myofascial Release for Tibial Fasciitis
Step 1. Identify the affected muscles
Tibial fasciitis often creates a deep, dull pain that originates in the lateral (outer) portion of the central portion of the anterior, main, tibial muscle. Sometimes, inflammation and pain also affect the tibial periosteum (the thin sheath of tissue that wraps around the tibia). usually, the disorder affects only one leg, more frequently the dominant one (with which you kick a ball).
- Feel the midsection of the muscle near the tibia to see if you feel pain or tenderness; tibial fasciitis is usually most painful in the central area between the knee and ankle joint.
- Keep in mind that you may be touching "trigger points," more often known as muscle knots. Pressing one of these knots can cause localized pain, typically described as aching and "twitching". Referred pain can sometimes also be felt in the big toe when pressure is applied to this area.
- Usually, there is only one sore and inflamed area, but you may also feel pain in several places.
- Once the area is located, you know where to focus with the myofascial release technique.
Step 2. Get a foam roller or tennis ball
Myofascial release consists of a deep tissue massage performed with a firm foam roller or ball, such as a tennis ball; the goal is to relieve pain believed to come from the myofascial system, the thick membranes that envelop, connect and support muscles. The membranous junctions are a little deeper under the skin, so myofascial release requires firm and firm pressure to be effective.
- Choose a hard foam roller, with a diameter of 5-10 cm; it does not need to be longer than 15 cm; long ones are generally used for yoga and are readily available at sporting goods stores.
- Get the hardest tennis ball you can. Some rubber balls are also effective, but make sure they are no bigger than tennis balls. You can also try the lacrosse ball.
- Massage therapists, chiropractors, and professional physical therapists often use their thumbs or elbows to do a myofascial release massage, but if you do it yourself, the foam roller or tennis ball is more comfortable and avoids potential thumb sprains..
Step 3. Get on all fours on a solid surface
Find a carpeted area with a solid base (or use a yoga mat on a wood or tile floor) and bend over with your hands and knees on the ground. You can also sit in a chair and press the foam roller or tennis ball onto the sore shin muscle, although gravity and body weight are easier to use. the goal is to slide the tibia on the roller / ball, rather than the roller / ball on the leg.
- Tiled floors and hardwood floors are fine, but they may cause discomfort in your knees as you are on all fours. Keep in mind that padded surfaces are meant to relieve knee pain, not to make treatment more effective.
- Before getting on all fours, put on a piece of clothing that leaves your legs uncovered from the knees down, such as a pair of shorts or capri pants.
Step 4. Place the roller or ball under the tibialis muscle
Once on the ground, bend the affected leg at hip and knee level, resting the front of the shin on the roller or ball you left on the floor. To maintain a good balance, extend the other leg back (with the toes resting on the ground), placing both hands approximately 12 to 60 cm from the bent knee and slightly forward.
- This position initially allows you to support the weight of the body with the arms, but once you have found the balance, let all the weight of the body download on the roller or ball.
- When all the weight of the body is well stable on the accessory, the only points of support with the floor should be the fingers and the other leg (the "healthy" one).
- Wear shoes with flexible rubber soles for better support and good grip on the floor.
Step 5. Move your leg back and forth while maintaining constant pressure
Now that all of your body weight is balanced on the roller / ball, perform this movement by feeling constant pressure on the painful area of the tibia. Any type of deep tissue massage, including myofascial release massage, can be a little painful, but in this case the old saying applies: "no pain, no gain". The targeted, constant pressure and stretching resulting from this therapy loosen the myofascial structures and other tense and contracted tissues, indirectly reducing pain and increasing the mobility of muscle fibers.
- Use the tips of your fingers and toes to move your body back and forth on the roller or ball - sideways movement may also help. If you feel too much pain, shift your weight to a less painful area and hold the position for 30-60 seconds. then slowly returns to the affected area.
- Maintain pressure on the roller or ball for about three minutes at a time, then pause for five minutes and continue for some time; follow this routine every day.
- Deep tissue massage can release inflammatory byproducts and lactic acid from the bloodstream; therefore, always drink plenty of water immediately after any such treatment to expel toxins from the body.
Step 6. Next, apply some ice
Once you've done myofascial self-massage, which can take up to 20 minutes, put some crushed ice on the sore muscle for about 10-15 minutes. Cold therapy is great for numbing the area, reducing musculoskeletal pain and inflammation, because it constricts blood vessels. If you don't have ice cubes available, you can apply a gel pack or a pack of frozen vegetables. You can also freeze some water in a paper cup, then remove the top edge of the glass and slide the ice over your shins.
- To protect your skin from chilblains or irritation, always wrap the ice in a cloth or thin towel before applying it.
- For best results, wrap the compress on your shin using an elastic bandage.
- If you don't fight inflammation and pain with ice with each treatment, it may be too difficult to do the myofascial massage again the next day, precisely because of the pain.
Part 2 of 2: Avoiding the Symptoms of Tibial Fasciitis
Step 1. Change your workout routine
Tibial fasciitis is often caused by running or walking too much uphill, on rough terrain or particularly hard surfaces, such as asphalt or concrete. Therefore, you should regularly change the route or type of surface you run or walk on (every week). For example, consider other tracks and choose softer surfaces, such as grass, sand or the rubber running track.
- If you run on a circuit, avoid always running it in the same direction, otherwise the legs are subjected to different forces; so make sure you change the direction you're running on time.
- Alternatively, you can reduce mileage and weekly training sessions.
- Consider cross training. Do completely different exercises to keep fit, but reduce the pressure on the tibial muscles.
- Swimming, cycling and rowing are great alternatives that allow you to burn calories and maintain a normal weight.
Step 2. Lose weight if you weigh too much
Losing weight (if necessary) can prevent the onset of tibial fasciitis by reducing the pressure exerted on the bones and muscles of the calves when walking or running. You can lose weight more easily thanks to a combination of regular physical activity and a focused diet (eat fewer calories). Most overweight women would have to consume less than 2000 calories per day to lose 0.5-1 kg per week, even if they are in moderate physical activity. Most men can lose the same amount of weight by not exceeding 2200 calories per day.
- Focus on better nutrition. Opt for lean meats and fish, whole grains, low-fat dairy products, fresh fruits and vegetables, and plenty of water for positive results. Avoid industrially processed foods and sugary drinks, especially sodas.
- Many obese and overweight people tend to have flat feet and excessive pronation of the ankles (which collapse and rotate inside); both are considerable risk factors for developing tibial fasciitis.
Step 3. Buy different shoes
Footwear that fits poorly or is too heavy can trigger this ailment. The anterior tibial muscles work to lift the toes when walking; therefore, if the shoes are too heavy or do not follow the shape of the foot, the muscles are under tension. You should therefore wear stable, supportive and lightweight footwear that is suitable for sports or physical activity; check that the heel is no higher than 1.5 cm. If you are a regular runner, replace your shoes every 500-800km or after three months, whichever comes first.
- Go to the shoe store in the late afternoon, as your feet are larger at these times due to the swelling and slight compression of the arches.
- Get evaluated by a reputable sports shoe retailer if you are an athlete. To perform accurate gait analysis, you should run on a platform connected to a computer or be filmed with a video camera while running.
- Remember to lace your shoes well when wearing them, as loose or open shoes (such as flip flops) put more strain on the feet and tibial muscles.
- If you tend to overpronate, get some devices (such as orthotics) to fit inside the shoes.
Step 4. Stretch your calf muscles
Stretching this muscle area (both front and back) can help prevent tibial fasciitis. If you experience shin pain, gently stretch your calves (and Achilles tendons) by wrapping a towel around your toes and trying to slowly extend your legs as you grab the ends of the towel. Also, gently stretch your anterior tibial muscles by kneeling on a soft floor, keeping your feet together and your toes pointing well back; then sit slowly on your calves until you feel the tension in the muscles of the shins.
- Hold each type of stretch for 20-30 seconds at a time, then relax your muscles and repeat three to five times a day or as needed.
- Alternatively, when sitting with the sore leg up, try tracing the letters of the alphabet with your fingers. This is a great exercise that stretches and stretches the lower leg muscles.
- Concentrate on this stretching exercise before running or walking long distances to warm up your muscles and avoid episodes of tibial fasciitis.
Step 5. Strengthen the muscles affected by this disorder
The best exercise to perform when suffering from tibial fasciitis is to raise the calf and strengthen the hip adductors. Some research has found that this is the most effective strengthening exercise to treat and prevent this painful condition.
Advice
- When the tibialis muscle is inflamed and sore, sometimes the best thing to do is to completely stop physical activity involving the legs and rest for a week or two.
- Wearing a compression band during exercise is another precaution to avoid further swelling and pain in the shin.
- After a myofascial release self-massage, you should take over-the-counter anti-inflammatory medications in addition to ice therapy, which can help reduce swelling and pain.
- For long-term results, focus on strengthening your calves and hip adductor muscles.
