Periostitis is a common injury in sports and occurs when athletes get too tired and overloaded, especially during training. Pain is concentrated along the tibia, and can be caused by swollen muscles or stress fractures. Depending on the severity of the injury, periostitis can cause discomfort for a few days or debilitate for several months. Read on to learn how to treat and prevent this inflammation.
Steps
Method 1 of 3: Immediate Relief of Periostitis
Step 1. Take a break
Since this syndrome is almost always caused by excessive training, the first thing to do is to reduce physical activity and replace the usual exercises with others that do not cause pain. Rest allows the swollen muscles in the tibia to heal.
- Avoid jerking, running, or walking too fast, while recovering from inflammation.
- If you want to continue exercising during the recovery period, do low-impact exercises such as cycling or swimming.
Step 2. Put ice on your shins
Periostitis is mainly caused by inflamed muscles, and ice relieves pain by reducing inflammation.
- Fill a food bag with ice, seal it, and wrap it in a thin sheet. Put it on your shins at 20 minute intervals.
- Do not apply ice directly to the skin as it may damage it.
Step 3. Take non-steroidal anti-inflammatory drugs (NSAIDs)
Medicines containing ibuprofen, naproxen or aspirin reduce inflammation and relieve pain.
- Make sure you only take the recommended dosage, as NSAIDs increase the risk of bleeding and ulcers.
- Don't take NSAIDs just to relieve pain and keep exercising. this does not solve the problem but merely treating the symptom, and makes the periostitis worse.
Step 4. Go to the doctor
If inflammation makes it difficult for you to get up and walk without pain, you should see a doctor. You may have fractures that cause pain. In some cases, surgery is needed to treat stress fractures and other causes of this syndrome.
Method 2 of 3: Physical Therapy for Periostitis
Step 1. Stretch in the morning
Keep your muscles limber before setting out for your day. Try these exercises to help your inflammation heal faster:
- Stretch on the steps. Stand on a step so that your toes are on the edge and your heel is flat. Push yourself up and then go back down by stretching your calves a little. Repeat 20 times, rest for a few seconds and then do another 20 session.
- Kneeling stretch. Kneel with the backs of your feet in contact with the floor, then slowly sit back on your heels. You should feel your muscles stretch.
- Stretch the Achilles tendon if you feel pain in the inner leg (which is very common). If, on the other hand, you feel pain on the outside, stretch the calf muscle.
Step 2. Strengthen the leg muscles
By doing these exercises a couple of times a day, instead of running, you will heal in no time.
- Trace the shapes of the letters of the alphabet on the floor with your toe while you are seated.
- Walk on your heels for 30 seconds and then walk another 30 with normal steps. Repeat 3 or 4 times.
Step 3. Go back to running slowly
Don't increase mileage beyond 10 percent every week. If you feel that the inflammation is returning, stop exercising until the pain disappears.
Method 3 of 3: Prevention Strategies
Step 1. Warm up before exercising
Get used to always doing this before running, taking shots, or before playing sports such as football and basketball that require a lot of effort on the legs.
- Take a short run, about one kilometer, before doing longer sessions.
- Take a brisk walk for a while before you start running.
Step 2. Exercise on soft surfaces
Periostitis can be caused by running on concrete surfaces which absorbs the impact on the tibia.
- Try running on dirt paths or on grass instead of on the road or sidewalks.
- If you have to train on the road, alternate your routine with mountain biking, swimming and other different exercises so you don't put stress on your legs every day.
Step 3. Replace your running shoes
If worn, new shoes with more cushioning can reduce the stress on the shins. If you have over-pronation or overextension of the sole of your foot, buying custom-made shoes can help.
Step 4. Try on the orthotics
If you are prone to periostitis, ask your doctor to fit orthotics or insoles to your feet. These are special shoe inserts that allow you to change the way your feet rest on the ground, preventing severe tension on the legs.
Advice
- Keep stretching your shins even after the pain has subsided as a preventative measure.
- Put orthotics in your running shoes or go to your doctor or other orthopedists who can help you with this inflammation.
Warnings
- Avoid running uphill and prolonged training on hard surfaces until the syndrome has passed.
- Don't always run in the same direction or on the same side of the road. Change, so that one leg does not suffer more stress than the other.
