Tibialis Anterior Tendonitis Rehab

[antpix]

Self diagnosed myself with Tibialis Anterior Tendonitis, dull ache top of 1st metatarsal, I've stopped running for the past two weeks. A lot less pain when taking Non-steroidal anti-inflammatorys. Now looking to start rehab.

Any suggestions on what approach to take, other than slowly ;-)

Thanks

 

[antpix]

Bump

 

[Christian Lemburg]

Self massage the muscle for trigger points, see http://www.triggerpoints.net/muscle/tibialis-anterior. Basically, you feel around in the muscle where the X is in the Picture. If you find something that feels like a rubber cable, massage with slow, deep strokes, in one direction, for about 10-20 strokes. Massage should hurt (aim for 7 on a pain scale of 0 - 10), and evoke referred pain along the dotted areas in the picture. You can use supported thumbs for massage, or a foam roll or hard ball when lying on the ground.

 

[Sid]

I personally don't use the non-steroidals, unless I can't move. I found that they can mask problems, causing me to restart exercising prematurely.

 

[migangelo]

how did the pain come on? are the muscle in your calves sore? did you check them? tib post maybe weak if tib ant is tight and painful. check out every muscle around and if you don't get relief using the website Christian provided then you may need some professional help to figure out the muscle imbalances.

good luck.