Exercises
There are a number of exercises for tibial plateau edge syndrome in the context of physiotherapy, which should help to alleviate the symptoms and prevent the problem in the long term. Calf liftingIn this exercise, you stand on a step with your toes. Now push yourself up into the tiptoe position and then lower your heel just below the step.
Repeat the exercise 15 times. To make it more difficult this exercise can also be done with one leg. Toes GraspPosition yourself on a straight surface for this exercise.
Place a small towel on the floor in front of you, grab it with your toes and lift it slightly. Drop the towel again and repeat the whole thing 10 times. One-legged bridgeLay on your back and place your feet as close as possible to your buttocks.
Now press your buttocks towards the ceiling so that the back of your thighs and back form a straight line. Now lift one leg and stretch it straight up. Hold this position for 15 seconds and then change sides.
Stretching the calf musclesStand straight and upright. Then cross your legs so that your right foot is on the left side of your left foot. Now bend your upper body forward as far as possible with your legs stretched.
You should now feel a stretch in the calf. Hold this for 15 seconds. For further exercises please refer to the articles:
- Pain in the ankle joint
- Physiotherapy exercises ankle joint
Blackroll
A tibial edge syndrome can also be treated with the so-called blackroll (also called fascial roll). It is important, however, that the acute inflammation has subsided. The blackroll is intended to ensure that the muscles relax and regenerate optimally.
This is made possible by the fact that rolling over the Blackroll loosens adhesions in the sheathing of the muscles, the fascia. Rolling out promotes the blood circulation and boosts the metabolism of the muscles, so that the healing process is promoted when done correctly. Execution:For shin-leg syndrome, this means that the affected person moves to the quadruped position.The Blackroll is then positioned below the knee of the affected leg.
Now the muscles are worked by slowly rolling up and down along the tibia. It is very important that you do not roll directly on the shin bone, but to the right or left of it. This ensures that the muscles are reached in the best possible way.
You as the patient decide how much pressure you want to apply during the procedure. The pain threshold is generally taken as the standard. When working with the Blackroll it is also important that the execution is very slow, which can also mean only 2-3cm per minute. Only in this way can a good effect be achieved. If you are unsure, it is best to have a trained therapist show you how to perform the exercises with a Blackroll.
