Everything You Need to Know About Leg Pain and Tibialis Anterior Syndrome (2019 Update)
Author: Kurt LaCapruccia, D.S.S. (Diploma in Dietary Supplement Science)
Updated: January 23, 2019
No one likes pain, and leg pain is possibly the most unloved of all. It’s a bother and a hindrance not just because it hurts, but it also keeps us from going and doing what we need and want to do! But before it gets you too frustrated, consider this: your body’s just calling for help.
Since you’re reading this article it’s probably calling pretty constantly! Hopefully it’s not screaming yet, so let’s take care of it before it does.
Is the pain running up and down the front of your shin? If so, you’re experiencing a common leg pain named “Tibialis Anterior Syndrome”.
I reached out to our on-staff doctor Dr. Jose Lizardi to understand more about it and see what he suggests to reduce the pain and heal the problem.
So Just What is the Tibialis Anterior?
The tibialis anterior muscle runs up and down the front of the shinbone (the tibia). It attaches to several bones in the foot via a tendon called the tibialis anterior tendon.
During walking or running this tendon is primarily responsible for moving the foot and ankle – think of the motion of your foot as you walk or run, and you’ll get the idea. If you try that movement now and you experience pain, you’ll know what I’m talking about. Check out this video to learn everything you need to know about the Tibialis Anterior Muscle.
Why Does My Leg Hurt So Much?
Think about that movement you just made. As you moved your heel and toes up and down your tibialis anterior muscle contracted and stretched. This placed tension on the tibialis anterior tendon. If you’ve put excessive tension on it from repetition or high force, it may have become damaged. This can cause inflammation and degeneration, known as Tibialis Anterior Tendonitis (TAT). (1)
Let’s look at it a little more closely. People with TAT usually have pain at the front of the shin, ankle, or foot during or after activities which place large amounts of stress on that tendon. Excessive walking or running (especially up or down hills or on hard or uneven surfaces), kicking an object with toes pointed (e.g. a football), and wearing excessively tight shoes or kneeling can cause pain as well.
Pain is often felt after you’ve rested from those activities, especially upon waking in the morning. If you continue the activities that aggravated your tendon in the first place, your pain will gradually increase.
Other Ways this Problem can Develop
Although TAT usually comes from activities placing large amounts of stress through the tibialis anterior muscle, you can actually develop this condition by direct rubbing on the tibialis anterior tendon.
There are other causes as well:
- Muscle tightness (particularly of the tibialis anterior or calf).
- Muscle weakness (particularly of the tibialis anterior and tibialis posterior).
- Joint stiffness (particularly of the foot and ankle).
- Inappropriate or excessive training, poor foot biomechanics and inappropriate running technique.
- Inappropriate footwear, inadequate warm-up, and inadequate rehabilitation following a previous ankle or lower limb injury.
- Neural tightness, muscle imbalances, and being overweight.
If you suspect you have serious tendonitis you should see your doctor for an accurate diagnosis. There are, however, many natural things you can do yourself to reduce your leg pain and the possibility of it reoccurring.
The Best 6 Ways to Reduce Leg Pain Caused by Tibialis Anterior Syndrome
- Soothing treatments: Soaking in Epsom salts, soft tissue massages, and heat and ice treatment can be helpful. Try to use these treatments to learn how to relax and not push yourself too hard. I regularly order “Ep Soak Everyday” because of its 100% purity and overall quality.
- Supplements: Omega 3’s, Calcium with vitamin D and magnesium, and vitamin K2 are great aids to this type of pain. (Note: if you’re on a blood thinner skip the vitamin K as it thickens the blood).
- Sneakers: Shock absorption is the most important characteristic of your footwear. Shoes should be replaced every 350 to 450 miles. You might also consider using inserts designed for shock absorption. Many people find memory foam inserts to be just the answer.
- Support: If you’re really in pain now you’ll need assistance in getting around in order to take pressure off the hurting area. Crutches, braces, ace bandages, tape, or even a wheelchair can be very helpful. If you plan on doing a lot of walking or sightseeing a wheelchair should be used. Of course, most people don’t like wheelchairs, but if you think of it in terms of short-term healing instead of being incapacitated, it will make using a wheelchair easier.
- Strength exercises: Exercises to improve strength, flexibility, and balance are important. Not only will they strengthen any weak areas, they will help build bone density. Considering that it might have been muscle and tension weakness that led to the pain, strength exercises are one of the most important things you can do!
- The food you eat: Eating high-quality, preferably organic and locally-grown food will naturally increase your health all the way around, so it really sets you up for success. Not only does it give you better energy and pep to make exercise a part of your daily routine, it can also provide enough omega-3 fats.
Omega-3 fats play a major role in reducing inflammation, so if you’re experiencing leg pain you should ensure that you’re getting enough. If in doubt, check out this excellent supplement you can add to your diet.
Eating well will also help increase bone density and decrease your risk of developing osteoporosis. Here at DR Vitamin Solutions we’re big fans of eating well!
Now that you understand the problem and what to do about it you are well equipped to heal! But do try to be patient, as it can take a few weeks to several months for recovery depending on the extent of the injury.
6 Easy Steps to Begin Your Journey to Reduce Leg Pain Today!
Step 1: Purchase a 100% Pure Epsom Salt. My recommendation is Ep Soak
Step 3: Purchase some quality sneakers, I am a huge fan of Asics
Step 4: Consider a support system for the time being, upgrading your sneakers with quality inserts could be an avenue to consider. I highly recommend inserts from Good Feet. I purchased these almost five years ago and have seen huge improvements and increased comfort while walking.
Step 5: Researching Beginner Strength Exercises on Youtube is a simple starting reference. This is a channel I personally follow.
Step 6: Eat a diet of organic fruits and vegetables. Make sure to avoid all processed foods and refined sugars.
Thank you for taking the time to read Best 6 Ways to Reduce Leg Pain and Tibialis Anterior Syndrome.
We hope you’ve found this post helpful and you can begin to successfully heal your leg pain.
Good health is not a simple subject! Our knowledgeable team shares an active curiosity and passion for discovering the most beneficial solutions for your health, and we are here to help.
Reach out to our free Health and Wellness Consultation Team headed by our Certified Health Consultant, Kurt LaCapruccia, D.S.S. (Diploma in Dietary Supplement Science).
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