Tibial fasciitis is a fairly common pain syndrome among people who engage in high-impact activities, such as runners, dancers, and military personnel. While good supportive footwear can help prevent it, it is still possible to experience pain along the shin bone after long periods of strenuous exercise. By wrapping your shins with medical or kinesiology tape you can relieve discomfort.
Steps
Part 1 of 3: Apply Adhesive Tape to Treat Tibial Fasciitis
Step 1. Purchase leg wrapping tape
You can choose the medical one or the kinesiological one to find relief from the syndrome. This solution limits the range of motion and improves blood circulation in the affected area.
- You can buy both products in all pharmacies, sporting goods stores and even some large supermarkets.
- Some professionals suggest black tape because it adheres better to sweaty skin.
- While American duct tape can be useful as it offers the same support as medical tape, it is not designed to be used on the skin and may have too strong a bonding power. If you tie your legs with this tape, you run the risk of tearing the skin and suffering from blisters.
Step 2. Wash and dry your leg
Eliminate all traces of sebum, sweat or dirt using mild soap and water; then dry the leather thoroughly with a cloth. This preliminary procedure helps the tape adhere well to the skin.
You can use any type of mild soap
Step 3. Shave the leg (or legs)
If you don't want to use the skin protector or if you are particularly hairy, consider shaving, so that the tape adheres well; in this way, it will be less painful to remove the bandage at the end of the treatment.
Proceed carefully to avoid cutting yourself and causing other injuries
Step 4. Apply the skin protector before the tape
If you prefer to avoid direct contact between the skin and the adhesive, you can consider using this protection; However, remember that this will slightly reduce the effectiveness of the bandage.
- The skin protector and spray glue are optional.
- Simply apply the glue and protective bandage to the areas you plan to bandage.
- You can buy both of these products at most drugstores and even some sporting goods stores.
Step 5. Cut the tape to apply it
Depending on the type you purchased - medical tape or kinesiology strips - the bandage may need to be cut before applying it to the shin; By doing so, you can be sure that you are using the correct amount of tape to properly treat tibial fasciitis without waste.
- Cut segments 30-38cm long according to your height. If you are short, use less tape; if you are quite tall, you have to use longer strips.
- Rounds the edges of the segments to simplify application.
- Remove the protective film from the back of the tape before wrapping your leg.
Step 6. Flex your foot and begin wrapping the bandage
In this way, the tape adheres better to the skin; once the toe has been lifted, place one end of the strip on the back of the foot, just below the little finger.
Flex your foot to a 45 degree angle
Step 7. Continue wrapping the tape around the foot
Bring it from the back towards the sole and then cross it over the arch at the highest point, tilting it towards the skin.
- The tape should be tight, but not tight enough to block blood circulation.
- If your skin becomes very red or starts to throb, you may have tightened it too tightly.
Step 8. Bring the adhesive strip towards the shin
Wrap it diagonally and up on the front of the leg; you can bandage the whole shin or just the painful area.
- Band the leg two more times, slightly overlapping each stripe over the previous one. The tape should crosswise cover the area of the shin that hurts you.
- Do not bandage the calf.
Step 9. Check the bandage
Walk for a while before exercising. If you feel the tape is too tight, remove it and repeat the whole procedure, this time more loosely.
Step 10. Try different methods
There are a couple of different techniques, besides the basic one, and they may be more effective for your specific case.
- Try applying the tape in an "X" motion. The foot should form a 90 ° angle and the toes should remain slightly curved downwards. Wrap a strip around the forefoot to create an anchor point; apply additional segments to the base of each finger, then extending them towards the shin. You can also consider adding strips around the arch for added support.
- Use the "lateral" technique, starting to apply the tape in the front area of the ankle and wrapping it around the back area; then, make the bandage adhere to the outside of the calf and shin by tilting it at 45 °. Repeat the procedure four times to give support to the leg.
Step 11. Remove the bandage
When your leg starts to improve or when you're not exercising, peel the tape off your shin and foot. By doing this, you allow the skin to breathe and prevent dermatological infections.
If you haven't shaved before, you may experience some pain during this procedure
Part 2 of 3: Treating Tibial Fasciitis
Step 1. Give yourself time to rest
Give your body a chance to recover or switch to lighter exercise. Immobility and / or low impact activity help the healing process.
- If you play high-impact sports, such as running or tennis, consider switching to less intense activities. You can try cycling, walking, or swimming to keep you moving while allowing your shins to rest.
- Consider resting your legs completely for a while.
- If you've given yourself two days of absolute rest, start making gentle movements of the painful area to avoid stiffness. Follow this advice only if you are not in too much pain.
Step 2. Apply ice to the front of the leg
Treat medial tibial stress syndrome with an ice pack that can reduce swelling and control physical distress.
- You can take advantage of cold therapy whenever you feel the need, respecting the application sessions of 20 minutes.
- You can take a cold bath by mixing ice with the water in the tub; soak your legs for up to 20 minutes.
- You can put a Styrofoam glass filled with water in the freezer and then use it to give a gentle massage to the painful area.
- If the compress is too cold or the skin is numb, remove it.
Step 3. Take some pain relievers
If the pain is severe and / or you feel the need, take analgesic medicines that can control the discomfort and also the swelling.
- Take over-the-counter pain relievers such as ibuprofen, naproxen sodium, or acetaminophen.
- Ibuprofen and naproxen sodium also act on swelling.
- People under the age of 18 should not take aspirin without their doctor's consent, because this drug has been associated with Reye's syndrome.
Step 4. Go to the doctor
If home treatments and other remedies have not brought satisfactory results, see your doctor. Tibial fasciitis is a common and absolutely treatable problem; obtaining a formal diagnosis allows you to establish the right therapies.
- You can go to your family doctor or to an orthopedist who specializes in musculoskeletal disorders, such as medial tibial stress syndrome.
- The doctor performs a physical exam to check for signs of tibial fasciitis and proceeds with the medical history, also asking you for more information about the type of activity you do and what shoes you use.
Part 3 of 3: Preventing Tibial Fasciitis
Step 1. Wear the right shoes
Choose footwear that is suitable for the type of sport you do and the level of activity. This simple detail ensures that the legs and feet enjoy adequate support and cushioning, potentially preventing tibial fasciitis.
- For example, if you run on the street, choose shoes that cushion the impact a lot; Also, replace your footwear every 550-800km.
- In most sporting goods and specialty stores you can find staff to help you choose the right shoes for your business.
Step 2. Consider wearing arch support
Consider this opportunity, as arch supports can prevent the pain caused by tibial fasciitis, especially if you have flat feet.
You can buy these special insoles in several drugstores and in most sporting goods stores
Step 3. Engage in low impact activities
Try cross training with sports that don't strain your legs too much with constant kickbacks, such as swimming, cycling, or walking. By doing this, you can relieve the symptoms of the syndrome, while keeping you moving, and prevent the pain from returning in the future.
Remember to start slowly and gradually increase the intensity of the new exercises
Step 4. Enter strength training sessions
Tibial fasciitis occurs when the calf or shin muscles are weak. Add some strength exercises to improve the strength of the lower leg muscles and thus prevent possible recurrence.
- Lifting on the toes helps the calves to become stronger and reduce the risk of tibial fasciitis; hold the position for two seconds and then bring your heels back to the floor. Repeat the exercise 10 times and for as long as you can.
- As you get stronger, you can use weights during the exercise.
- The leg press and leg extension are useful against the medial stress syndrome of the tibia.
