La periostitis tibial es una afección que se caracteriza por el dolor que causa, siendo especialmente provocada por la práctica de ejercicio físico o actividades que imprimen un alto impacto en esta parte del cuerpo. El objetivo es el de conocer mejor esta dolencia, su origen, consejos de prevención y los diferentes tratamientos que ayudan a la recuperación en caso de que se llegue a desarrollar.
Contenido
Qué es la periostitis tibial
Se trata de un problema que se produce en la parte interna de la tibia, y se basa fundamentalmente en un dolor que generalmente se podrá solventar de forma bastante rápida y sencilla mediante reposo y un tratamiento con el fisioterapeuta.
Cabe destacar que este problema se presenta fundamentalmente en deportistas, ya sea por entrenamientos demasiado duros o muy continuados.
Por qué se produce
Entre las principales razones por las que se produce la periostitis tibial destacan:
- Práctica de deportes de alto impacto.
- Realización de actividades que requieran detenciones y arranques con frecuencia.
- El pie plano aumenta las posibilidades de desarrollar periostitis tibial.
- El sobrepeso es otro factor de riesgo que aumenta las posibilidades de que se desarrolle este dolor.
- Utilizar calzado muy desgastado, en especial a la hora de practicar deporte.
- La falta de flexibilidad en los tobillos y en la cadera.
Cómo prevenirla
La mejor forma de actuar contra la periostitis tibial es precisamente mediante la prevención, y para ello se recomienda:
- Utilizar un calzado deportivo de calidad y que absorba impactos.
- Es recomendable utilizar plantillas o calzado que tengan soporte para el arco del pie.
- No utilizar calzado desgastado.
- El proceso de adaptación a una práctica deportiva o a una actividad que suponga impacto, debe ser realizado de forma muy progresiva.
- A la hora de realizar movimientos para actividades o entrenamientos, es esencial hacerlos de forma segura.
- Se recomienda intercalar diferentes ejercicios que eviten los movimientos excesivamente repetitivos para los músculos de la tibia.
- Es importante realizar estiramientos antes de practicar ejercicio.
- Se debe evitar el sobrepeso.
- En el caso de que se observe dolor o sobrecarga en las piernas, es importante acudir al fisioterapeuta para evitar la aparición de dolencias.
- Es muy recomendable fortalecer los músculos y tendones de las piernas.
- Si ya se ha padecido de periostitis tibial en el pasado, es mejor evitar los deportes y actividades que supongan un alto impacto en la zona de la tibia.
- En el caso de no poder evitarlos, es muy importante que se retome la actividad de forma muy gradual, y no hacerlo antes de que hayan pasado al menos dos semanas sin presentar el dolor.
El tratamiento de la periostitis tibial
Por norma general, el tratamiento de la periostitis tibial se basa en:
- En el momento en el que empieza a aparecer el dolor, se deberá colocar hielo o una compresa fría en la tibia en períodos de 15 minutos y cada un máximo de dos horas.
- Si es necesario, se pueden consumir medicamentos como el ibuprofeno o el paracetamol para reducir el dolor.
- El paciente deberá acudir a una clínica de fisioterapia para realizar ejercicios de estiramiento y para fortalecer los músculos y tendones.
- Las vendas elásticas ayudan a reducir la inflamación y a aliviar el dolor en la zona afectada.
La periostitis tibial es una dolencia que generalmente se resuelve con bastante rapidez y sin excesivos problemas, pero una vez que se produce, es muy importante tener en cuenta las recomendaciones para prevenir su aparición de nuevo en el futuro, y en este sentido, la mejor ayuda es recurrir al fisioterapeuta con regularidad, evitando así que se pueda volver a desarrollar.
Estiramientos para la periostitis tibial
Los estiramientos son una parte importante del tratamiento y la prevención de la periostitis tibial. Estos ejercicios ayudan a fortalecer los músculos de la pierna, mejorar la flexibilidad y reducir la tensión en la tibia. Uno de los estiramientos más efectivos para la periostitis tibial es el estiramiento de la pantorrilla.
Para hacer este estiramiento, párate frente a una pared con las manos apoyadas en ella. Coloca un pie hacia adelante y el otro hacia atrás, manteniendo ambos talones en el suelo. Inclínate lentamente hacia adelante hasta sentir un estiramiento en la pantorrilla del pie trasero. Mantén la posición durante 30 segundos y luego cambia de pierna.
Otro estiramiento beneficioso para la periostitis tibial es el estiramiento de los músculos tibiales anteriores. Siéntate en el suelo con las piernas estiradas frente a ti. Flexiona un pie hacia arriba y coloca la parte superior del pie contra el suelo, cerca de la rodilla opuesta. Con las manos, suavemente presiona el pie hacia abajo hasta sentir un estiramiento en la parte frontal de la pierna. Mantén la posición durante 30 segundos y luego cambia de pierna.
El estiramiento de los músculos de la banda iliotibial también puede ser beneficioso para la periostitis tibial. Para hacer este estiramiento, párate con los pies juntos y cruza la pierna afectada sobre la otra pierna. Inclínate hacia el lado opuesto, estirando el brazo del mismo lado hacia arriba y hacia el lado opuesto. Debes sentir un estiramiento a lo largo de la parte externa de la pierna. Mantén la posición durante 30 segundos y luego cambia de lado.
Además de estos estiramientos específicos, es importante calentar adecuadamente antes de hacer ejercicio y estirar los músculos de la pierna de manera regular para prevenir la periostitis tibial. Consulta a un fisioterapeuta o entrenador personal para obtener una guía personalizada sobre los estiramientos más adecuados para ti y para asegurarte de hacerlos correctamente.
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