2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Inflammation of the periosteum is one of the most common problems that runners face (especially those who violate safety rules and believe that the body will leave it all unpunished). And one of the most annoying, since it is quite difficult to get rid of it completely.
Today we offer four exercises to help prevent this injury, as well as some other tips.
Causes of inflammation of the periosteum
Periosteum (periosteum) - a connective tissue film that surrounds the bone from the outside. It is of great functional importance - it serves as a source of bone formation during the growth of bone in thickness in children, takes part in the formation of callus in diaphyseal fractures, as well as in the blood supply of the surface layers of the bone.
Histologically, two layers are distinguished in the periosteum: the outer, or adventitious (fibrous, fibrous), and the inner bone-forming (osteogenic, or cambial). Nutrition is carried out due to blood vessels penetrating in large numbers from the periosteum into the outer compact substance of the bone through numerous nutritional holes, and bone growth is carried out due to osteoblasts located in the inner layer. The articular surfaces of the bone are devoid of periosteum and are covered with articular cartilage. Muscle tendons and ligaments are woven into the periosteum and attach to the bone.
With bruises of the periosteum in the places of contact with the skin (tibial crest, back surface of the ulna, and others), sharp pain, edema and hemorrhage occur, followed by cell proliferation and the formation of bone substance. Bruise marks persist for a long time in the form of small tubercles.
The main reasons for the occurrence: injuries, a rapid increase in the load on an unprepared body, the beginning of exercises with excessive physical exertion without a preliminary warm-up or other preparation, muscle weakness, prolonged emphasis on the forefoot, prolonged running uphill on an incline.
Symptoms: pain syndrome, swelling over the affected area of the periosteum.
Usually, the periosteum is not remembered until it starts to hurt. Getting rid of the pain and fully recovering will not work out quickly. Recent studies have shown that it takes an average of 71 days to recover. Susan John, a sports and therapeutic medicine physician, says problems can arise not only from too much stress, but also because certain muscles in your legs may be too weak. Therefore, even with moderate exertion, you can earn inflammation of the periosteum. In order to reduce the likelihood of getting this injury, you need to strengthen the problem areas. This can be done with simple exercises. The main criterion for achieving success is consistency!
Ways to prevent problems
Exercises
Ice massage
Freeze a paper cup of water, tear off the top edge of the cup, and run the ice along the inside of your lower leg for 10-15 minutes. It is advisable to do this after jogging in order to minimize inflammation.
Instep support
The addition of an insole removes stress from the upper leg. You will not be able to use insoles all the time, but during exacerbations they are simply required. Before purchasing insoles, it is advisable to consult a doctor.
Rest and stretching
Remember to rest your legs. This does not mean that you should stop exercising. To do this, it is enough to change the type of load, for example, to cross-training. And, of course, stretching! This is necessary not only for your periosteum, but for your entire body as a whole. In the case of the periosteum, pay special attention to relaxing the Achilles tendons and calf muscles.
Recommended:
VIDEO: 33 exercises with a medicine ball from Men ' s Health
Do you practice medicine ball? No? Then we suggest that you reconsider your attitude towards this slightly underrated workout supplement and try at least a few of the 33 options suggested in the video from Men's Health: squats, lunges, jumps, push-ups, abs and even burpees.
6 exercises to prevent pain and injury in the gym
Here are examples of exercises for working out small muscle groups and preventing injuries after training. Suitable for both experienced athletes and beginners
How chronic inflammation is killing us and how to deal with it
Inflammation is a necessary process to help us survive. But this applies only to its acute form, but the chronic one leads to aging and age-related diseases
Leveling up: 5 exercises to prevent the "wooden" body
In this workout, there are almost no jumps, burpees and other elements of cardio. But there is a lot of work on muscle strength and effective flexibility exercises
Full Body Workout: Static Exercises and Exercises Without Additional Weight
A selection of full body exercises you can do without extra weight