Tibial fasciitis, or periostitis, is medically referred to as "medial tibial stress syndrome" and manifests as pain caused by overuse or repetitive strain of the muscles along the tibia, the lower bone. of the leg. Sometimes the disease causes inflammation of the tibial periosteum (a thin sheath of muscle tissue that surrounds the tibia). Tibial fasciitis is quite common among runners, hikers, dancers, and military recruits. In most cases the disorder resolves itself or can be cured with simple self-medication remedies; in other situations, however, it is necessary to undergo professional therapy.
Steps
Part 1 of 4: Determine the Cause
Step 1. Make a doctor's appointment
If you have tibial fasciitis that doesn't go away within a few days, you need to go to your GP for a visit. He will examine your legs, ask you some questions about your family history, diet, lifestyle, and may even consider having a blood test (to check your glucose levels and rule out the possibility of diabetes). However, your GP does not specialize in musculoskeletal or circulatory problems, so they are likely to refer you to a specialist.
- Among the professionals who can help you diagnose and treat your problem are osteopaths, chiropractors, physiotherapists and massage therapists.
- Your family doctor may recommend anti-inflammatories such as ibuprofen, naproxen, or aspirin to manage pain and inflammation.
Step 2. See a specialist for a leg examination
Tibial fasciitis is not considered a serious pathology (although it can be quite painful and impairs gait), but there are important diseases that show a similar symptomatic picture, such as stress fracture (or partial injury) of the tibia, insufficiency venous (venous valves in the legs do not tighten properly), diabetic neuropathy, bone cancer, chronic compartment syndrome (leg muscle edema) or popliteal artery entrapment syndrome. Therefore, it is necessary to go to a specialist to get a correct diagnosis, such as a vascular surgeon or an orthopedist (who specializes in the musculoskeletal system).
- Vascular ultrasound is a painless procedure that allows the doctor to examine the function of the veins and arteries in the calf area.
- X-rays or a bone scan can be helpful in ruling out possible more serious conditions, such as bone cancer or fractures.
Step 3. Get an accurate diagnosis and understand the causes of the problem
Make sure your doctor clearly explains the disorder, especially the cause (if possible), and gives you several options for treating the condition. Obviously, diseases such as diabetes, cancer and venous insufficiency require a totally different treatment protocol than a simple musculoskeletal injury, such as tibial fasciitis. In most cases, it may be sufficient to change the type of physical activity or shoes and rest for a few weeks.
- The pain of tibial fasciitis is often most severe in the morning after intense physical activity the previous evening.
- The pain is often deep and dull, mostly located on the sides of the midsection of the anterior tibialis muscle. It generally affects only one leg, most often the dominant one.
Part 2 of 4: Changing Physical Activity
Step 1. Change your running routine
This condition is often caused by too many running or walking uphill, on uneven ground or on particularly hard surfaces such as asphalt or concrete. Therefore, try to change the way you train or the type of surface you run or walk on - consider grass, sand or rubber athletic tracks, for example. Alternatively, reduce the distances or the number of days per week you go out to run.
Overpronation (turning the foot inward) and flat feet are risk factors for tibial fasciitis
Step 2. Change your shoes
If they do not fit properly or are too heavy, they can promote the development of this disorder. You should therefore choose a solid but light model, suitable for your type of sporting activity. Look for shoes with heels no higher than 1.3 cm. If you are a competitive runner, replace your footwear every 550-800km or every 3 months.
- Remember to always fasten your shoes firmly, as loose shoes or flip flops require more effort from the feet and muscles of the calf area.
- Try on shoes at shoe stores at the end of the day, as this is the time when your feet are the largest, usually due to swelling and slight compression of the arches.
Step 3. Temporarily change the type of physical activity
If the changes made to your training routine and footwear do not have a positive impact on shin pain, you can consider completely changing the type of exercise, finding one that is more "gentle" for the calf muscles, for example swimming, cycling or rowing. Once the syndrome is gone (usually within a few days or weeks), you can slowly return to your usual routine exercises, such as running, walking, or dancing.
- Swimming burns more calories than walking and running, because most styles require the use of all the muscles in the body.
- A good alternative is to lift relatively light weights that involve the upper body and also allow you to burn more calories than cardiovascular exercises.
Step 4. Lose weight, especially if you are obese
Weight loss helps prevent the risk of tibial fasciitis by reducing the load on the bones and muscles of the leg. Most women would need to consume less than 2,000 calories a day to be able to lose some weight each week, even if they only do light physical activity. Men should generally be able to lose weight by consuming less than 2200 calories per day.
- Opt for lean meat and fish, whole grains, fresh produce, and drink plenty of water for the best weight loss results.
- Many overweight people have flat feet and tend to suffer from overpronation, both of which are risk factors for tibial fasciitis.
Step 5. Stop exercising and rest
Sometimes, the best way to relieve inflammation is to completely stop exercising. Since tibial fasciitis is often triggered by overuse of muscles, many times the most common advice from your doctor is to rest your legs for several weeks, although you shouldn't completely stop exercising and become a slacker..
Focus on low-impact exercises, such as those listed above, until the shin pain subsides, then gradually return to those activities that put some weight on the calf muscles, such as walking, hiking, and finally walking. race
Part 3 of 4: Try Home Remedies
Step 1. Apply ice to the painful area
In combination with rest, it is recommended to apply ice to the affected area for 15 minutes each time, at least 4 times a day for several weeks. The inflamed tissues of the tibia area are very superficial, so it is not necessary to hold the ice for a longer time.
To protect your skin from freezing, wrap the ice in a thin towel
Step 2. Stretch your shin muscles
Do some gentle stretching exercises that involve the Achilles tendon area (near the heel) and calves if you have Medial Tibial Stress Syndrome. Proceed by wrapping a towel around your toes and trying to slowly stretch your leg as you grab each end of the towel. Alternatively, gently stretch the anterior tibialis muscle if the pain is in the central area, in front of the tibial bone. In this case you have to kneel on a carpet with your feet together and your toes pointing backwards; then bring the weight backwards by sitting on your calves until you feel the muscle tension. Always hold the stretch for 20 seconds, relax, then repeat 5 times a day.
Get into a sitting position with the aching leg raised and try to trace the letters of the alphabet with your fingers. This is a great exercise to stretch all the muscles in the calf area
Step 3. Take a bath with Epsom salts
Soaking the foot and tibial area in warm water with these salts allows you to significantly reduce pain and swelling. The magnesium contained in them relaxes the muscles. If the painful area is particularly swollen, after the hot salty bath soak in ice water until you begin to feel numb (about 15 minutes).
Always dry your feet thoroughly when getting up and before returning to walk after a bath or foot bath to avoid slipping and falling
Part 4 of 4: Seeking Specialist Care
Step 1. Get a leg massage
Go to a professional and ask them to massage your foot, calf, and shin area. This therapy reduces muscle tension and inflammation, it also breaks down scar tissue and promotes blood circulation. Ask the massage therapist to start with a friction from the feet to the knees to encourage venous return to the heart. The therapist may also undergo acupressure, stimulating painful points with continuous pressure.
A deep massage on the suffering muscles allows the release of toxins and lactic acid into the bloodstream; for this reason, always drink plenty of water immediately after the session, to expel these substances from the body
Step 2. See a physical therapist
He can show you specific stretching and strengthening exercises for the calves and tibial muscles. If necessary, it is also able to treat pain with electrotherapy, ultrasound therapy and electrostimulation. Medical tape bandage can provide symptom relief by providing support to the lower leg muscles while reducing traction forces. Chiropractors can recognize and treat some musculoskeletal disorders of the limbs by realigning the joints and bones. However, remember that only a licensed orthopedist is authorized to make a diagnosis and draw up a therapeutic program.
- Orthopedic insoles (custom insoles that you put on shoes) are able to reduce tibial fasciitis by supporting the arch of the foot and improving the biomechanics of gait both when you run and when you walk. They are prescribed by podiatrists and orthopedists.
- Use an elastic compression bandage when exercising to prevent the shin area from swelling even more.
Step 3. Ask for advice at a reputable running supply store
Highly specialized stores often have highly skilled clerks who can assess your gait, examine your legs and feet, and check how your footwear is wearing. These people are not doctors, but very often they are very experienced runners who can give you great advice to reduce the risk of tibial fasciitis or get rid of the chronic one.
In some cases you will have to run on a platform connected to a computer or you will be filmed running in order to assess the situation
Step 4. Try acupuncture
This practice involves inserting very fine needles into certain energy points on the skin in an attempt to reduce pain and inflammation. It is useful for this type of ailment, especially if applied as soon as the first symptoms arise. Acupuncture is based on the principles of traditional Chinese medicine and works by triggering the release of various substances, including endorphins and serotonin, which act as natural pain relievers.
During a 2002 study, acupuncture treatment (two sessions per week for three weeks) was shown to be more effective than sports medicine (physiotherapy) and anti-inflammatories for the management and solution of tibial fasciitis
Advice
- If jogging is the cause of your ailment, consider wearing two pairs of good shoes and alternating them to vary the strain on your legs.
- When the tibial fasciitis clears up and you start running again, don't increase the distance you walk more than 10% each week.
- If you run on roads with a noticeable slope, then always run back and forth on the same side of the road. Similarly, if you train on an athletics track, reverse the direction.
- If it's winter, don't soak your legs in hot or boiling water, but take a cold bath with Epsom salts.
- If tibial fasciitis is caused by running or jogging, try calf raises before and after your workout. This way you stretch the calf muscles and reduce pain during physical activity.
