Content

• To step
• Method 1 of 3: Immediate relief from periostitis
• Method 2 of 3: Physical exercises for periostitis
• Method 3 of 3: Strategies to prevent periostitis
• Tips
• Warnings

Periostitis is a common sports injury that occurs when athletes overuse their legs, especially while running. With periostitis, the area along the shin hurts, which can be caused by swollen muscles or stress fractures. Depending on how severe the injury is, periostitis can cause discomfort for several days or last for several months. Read on to find out how to treat and prevent periostitis.

To step

Method 1 of 3: Immediate relief from periostitis

1. Take a rest. Since periostitis is almost always caused by overexertion during exercise, the first thing to do is adjust your training and do only those exercises that you can accomplish without pain. Resting can heal the swollen muscles along your shin.
   • Avoid sprinting, running, or running too fast when recovering from periostitis.
   • If you still want to exercise during your recovery period, opt for other sports that are less stressful, such as cycling or swimming.
2. Put ice on your shins. In most cases, periostitis is caused by inflamed muscles. Placing ice on it will soothe pain and reduce inflammation.
   • Fill a freezer bag with ice, seal it, and wrap it in a thin towel. Apply this on your shins in 20 minute intervals.
   • Never put ice directly on your skin. This can damage your skin.
3. Take nonsteroidal anti-inflammatory drugs (NSAIDs). Medicines such as ibuprofen, naproxen, and aspirin help reduce inflammation and pain.
   • Make sure you only take the recommended dose, as NSAIDs can lead to an increased risk of bleeding and stomach ulcers.
   • Do not take NSAIDs for the pain so that you can exercise as you normally do. With that you only tackle a symptom and not the problem. You will only worsen your periostitis.
4. See your doctor. If your periostitis makes it difficult for you to stand and walk without pain, then you should seek medical attention. You may have fractures that cause your legs to hurt. In rare cases, surgery is required to treat stress fractures and other causes of periostitis.

Method 2 of 3: Physical exercises for periostitis

1. Stretch in the morning. Loosen up your muscles by stretching them before you start your day. Try these stretching exercises to help your periostitis heal faster:
   • Stretch on the stairs. Stand on a step or step so that your toes hang over the edge. Point your toes down, then stretch them up toward the ceiling. Repeat this 20 times, then rest for a few seconds and finally do the exercise 20 more times.
   • Stretch by kneeling. Kneel with the tops of your feet flat against the floor. Then slowly step back with the back of your foot flat on the floor. You should now feel the muscles in your shin stretch.
   • Stretch your Achilles tendon if you feel pain on the inside of the shin, which is the most common. If you feel pain on the outside of your leg, stretch your calf muscle.
2. Train the muscles in your shin. By doing these exercises a few times a day instead of running, your muscles will heal in no time.
   • Sit down and use your toes to make shapes or the letters of the alphabet on the floor.
   • Walk on your heels for 30 seconds and then walk in the normal way for another 30 seconds. Repeat this 3 or 4 times.
3. Slowly start running again. Do not increase walking distance by more than 10 percent per week. If you feel the periostitis coming back, walk shorter distances until the pain goes away.

Method 3 of 3: Strategies to prevent periostitis

1. Warm up before exercising. Get in the habit of warming up before jogging or running, or playing a sport like soccer or basketball that involves a lot of walking.
   • Before running longer distances, do a slow jog for 1.5 kilometers.
   • Take a brisk walk for a few minutes before starting your run.
2. Exercise on a soft surface. Peritonia can be caused by running on the sidewalk, street or asphalt surfaces. The shin absorbs most of the shocks.
   • Run on dirt roads or grass instead of the road or the sidewalk.
   • If you do have to run on the road, alternate running with cycling, swimming, and other sports so that you don't walk on the sidewalk or street every day.
3. Replace your running shoes. If your shoes are worn out, new shoes with better cushioning can help disperse the pressure on your shins. In case of over- or underpronation (supination) you can buy special shoes that will help you with this problem.
4. Try orthotic aids. If you often get periostitis, you can ask your doctor to prescribe your orthotics for your feet or arch supports. These are special insoles for your shoes that change the way you touch the ground with your feet. They also keep your legs from overloading.

Tips

• Put insoles in your running shoes or ask your doctor about other orthotic aids that can help treat periostitis.
• Use running shoes that support your feet and biomechanics when running.
• As a precaution, continue to do shin stretches even after the pain in your shins has subsided.

Warnings

• Avoid running on hard surfaces or hills for extended periods until you notice that the periostitis has completely healed. Then slowly start running over hills and slopes again.
• Don't always run in circles in the same direction or on the same side of the road. Run in a different direction or walk on the other side of the road so that one leg is not put more under the strain than the other.