Lower Leg Compartment Syndrome Treatment - Running Modifications
ฝัง
- เผยแพร่เมื่อ 3 ก.ค. 2024
- In this video, Maryke explains what compartment syndrome is, what it feels like, and what treatments can be useful. She demonstrates ways in which you can adapt your running style to help off-load the tibialis anterior muscle and decrease your pain.
🌟Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
Chapters:
00:00:00 Introduction
00:00:52 What is lower leg compartment syndrome?
00:02:58 Causes of lower leg compartment syndrome
00:05:06 Treatment of lower leg compartment syndrome
00:05:47 Running style tips for lower leg compartment syndrome
00:12:35 How we can help
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thank you for the detailed explanation- i always thought it was shin splints- but now it all makes sense!Definitely going to try all the tips on running the correct way🙏
ABSOLUTELY AMAZING VIDEO! thankyou
This just changed everything for me, thank you so much! 😊
Thank you so much for this video. I’ve struggled for years with this pain and was always told it was either shin splints or dismissed as lactic acid build up. And boy are there a lot of threads on those topics! Seeing this video was a real ah ha moment for me! Thank you!!!
Really appreciate this content.
Wow, thank you.
I have been dealing with this issue for the past 6 years. I can’t truely explain how debilitating this issue is and how hard it is to deal with it. Both on a mental and physical level.
Thanks again, finally I’m on the right track.
I know those feelings. I suffered from it for over 10 years. I actually stopped all running and sport because of it. Now after 5 years it’s all back and my frustration is peaking. I’ll do anything to be rid of this issue
@@jasoncoates5361 Hey man. Just an update on my side. It has gotten better! I have noticed a few things, flat, thin shoes are way better because it gives the ankle more mobility. Even shoes like vans, which would tpyically be know as bad walking shoes work great for me. The thicker the sole the more difficult I find. Espically when walking up hills, thicker soled shoes at the heel very much affect the ankles mobility.
Another thing, I'm about 6'3 and weighed circa 95kg so not overweight or anything, but I delibertly have been on a keto / half assd carnivore diet inorder to lose more weight. I have dropped down to now 85kg and it makes a big difference on the muscles excertion. This has helped dramatically and for the rest of my life I will be staying on this side of the weight spectrum.
I know I wont be able to play sport / run probably ever again without pain but at least walking is ok and good now and I don't need to pull a brave face when doing typical activites.
I have also played around and varied the angle I walk at when my feet contact the ground. The more parralel the feet when walking the more stress it will but on the outer lower leg muscles which is my issue. When I allow my feet to angle out a little more, I find my calf muscles start working more and the load is therefore spread more evenly throughout my lower leg muscles.
Below is an example of thin shoes I walk with and am talking about above. I would guess all sport professionals would say these are horrible to walk in but the thin sole really works well for me. Also vans would be similar.
- Adidas Samba OG's
This is an example of the shoe I will wear on a walk. I will chose these over, asics or anything else what would be reccomended. The flat, thin soles help massively.
Asics or Nikes or whatever running shoes typically are angle from the heel to the toe. Being the heel is the thickest and the toe box is the thinner part of the sole. The angle of these creates issues for me. The flatness of the sole of the sneakers listed above work way more like the foot would normally.
If you have any questions feel free, I understand how cruel/ random and unrelatable this issue is for many.
Did you get over it?
Thank you so much for this video
Thank you for this very informative video!
@sportsinjuryphysio saw the video this am, put it into practice and instant relief on my run today! Thank you!
This video so informative and helpful.
your content of information and communication are great
Thank i been having this problem since may
Thank you so much!!
That was very insightful, thank you. After years of just giving up bc physiotherapists and sportdocs couldn’t help iam retesting. And changing running style but also stretching (bc those lower leg muscles are very tight) is what I naturally found to help me. For me: running not too slow, placing the foot underneath me and having longer strides to the backside seems to work, just as you laid out in the video. Just trying to not overstress the anterior compartment.
Thank you for sharing!
Thank you for this vid. I was diagnosed Compartment Syndrome back in the 90's, it killed me to stop Running, Facia surgery was suggested but I was not comfortable with that idea so Elliptical machine was the best answer. Over the years if I stopped running for long periods of time, I would be able to run again for short a short period, a few months maybe, I'm not a crazy runner so I can live with it but recently I started running on a treadmill after having heart attack and after about 6 months I feel it starting again, so I have stopped and back on to elliptical machine but after your vid I'm going to research and follow some of your vids about changing the way I run. Thank you so much Karl Squire.
Changing how you run will not change anything for compartment syndrome, find yourself a rolfer or a myofascial release practitioner, you have contracted muscle fiber adhesions, and do not run in between sessions
Hello I’m not sure if you will see this message but I just wanted to say this is by far one of the best chronic compartment syndrome videos on TH-cam from my experience of searching and I wanted to say thank you.
I have had compartment syndrome for 3 years now until i got the operation on March of this year for both legs and all four compartments of each leg. With all pressure tests done and a reading of 30+ in all 8 compartments of my calf and other things like MRI scans to rule out other injures I finally decided that having the operation was the last resort as i did go through the 3 years trying to strengthen other areas of my body with a physio to reduce the stress on my calves but this did not work.
I am now in rehab and I have been struggling with wondering my if my symptoms have been relieved or not as you probably know compartment syndrome feels kind of like a more intense and 10x worse fatigue which is annoying as I don’t know whether it is normal fatigue everybody gets or if it is because the operation hasn’t worked. I hope that makes sense. It is nice to have this video as the worst case scenario Is that I’ll have to change my running style. Thank you👍🏼
How did changing your running style go? Any better?
Awesome video. It's so difficult to find good information on this problem. Been struggling with compartment syndrome for years. Going to try and introduce these techniques, thanks!
did you give a chance
I have an amazing physio but he wasn’t able to diagnose this. Found out about it from a Reddit thread. I’ve never heard the issue articulated so well and specifically. Looking forward to trying the treatment
trying this tommorrow
It's been 20 years. I've been looking for a name of the extreme pain I feel when running. Thank you
same, I've had this since the 7th grade, I'm 32 now, it's stopped me from being able to exercise for years bc I'd be in pain.
Stop running on slopes and find a rolfer to break up the adhesions in the muscle belly fibers
Thank you for this video! I was trying to find more info on Compartment Syndrome and they all scared me with the idea that the only way to fix it is cutting you open. Glad to see there's some new research on it!
Glad it was helpful! xm
Find a rolfer or a myofascial release practitioner 0:42
Thank u very much from Germany😍😍
I ran with your tips and the pain at my shin was really low. Now my calves hurt but that’s much better than before with the shins during the run
You're welcome!
I've been dealing with this condition for 10 year and was diagnosed in the military after noticing bumps appearing on my legs later finding out that the fascia had torn from running with this condition for many months. Ended up declining the surgery because the surgeon stated that there was basically a 25% of it actually helping and there was a major nerve that controlled the top of the foot in the way that could be damaged while cutting the fascia. I always thought that I would never be able to run more than 1/4 of a mile again but I do want to give this running style a try. Very informative thank you!
Thanks for sharing!
Omg you pointed out everything I’m going through
This was very helpful, definitely going to check out some more forefoot-front foot running.
Glad it was helpful!
Wow just wow
Thanks alot
Most welcome 😊
Awesome video, I've been struggling with CS for 16 years. Definitely going to give your tips a try out!
Any improvement on trying the given tips?
Excellent Video! Sorry for chiming in, I would appreciate your initial thoughts. Have you heard about - Schallingora Smart Business Scheme (should be on google have a look)? It is a good exclusive guide for stopping your painful shin splints minus the hard work. Ive heard some awesome things about it and my m8 finally got amazing success with it.
Thank you so much!! I’ve not been able to run or race for 6 months now and it’s really affecting me. I’ve been diagnosed by the hospital but they are taking so long to help me out. I’m currently waiting for some nerve tests in my leg and back before the hospital will make a decision about what they can do for me. I’ve also been referred to a vascular specialist but the appointment is not for another 4 months. So I’m going to try your advice and see how much it can help and hopefully I can race again soon thanks. 🏃♂️🏃♂️🏃♂️
Thanks for watching, and good luck with your recovery!
I had compartment syndrome in both legs had surgery on both getting back into running. Might look at getting a running coach and stretch before hand to get back in sport. Thanks for the video 🙌
How was your recorvery? Did it work
Update pls
The day i started to run forefoot is when this very specific pain disapeard !
The video is 100% accurate
Couldn’t agree more.
How long did it take to adapt to forefoot? Currently im struggling with this symptoms I used to not have when i was in High school 4 years ago. Any info would help. Thank you!
@@jairmartinez2246 If you feel exactly like whats been described in the video you have to do the following: Buy the best pair of shoes you can ( i feel great with nike pegasus 38 for instance )
Start slow and easy, increase weekly no more than 10% total mileage
Rest!
and stop heel stike. Move forward foot, or middle foot. I adapted pretty fast ( 2 weeks at most ) It's a little bit awkward at the begining but you'll get use to it. Good luck
Thank you I appreciate the feedback!!
Great videon thank you for making it, can you please cite the research that you are referencing in the video? Specifically about altered running styles affect on compartment syndrome.
Hi Nick,
Here it is:
Barton, C. J., et al. (2016). "Running retraining to treat lower limb injuries: a mixed-methods study of current evidence synthesised with expert opinion." British Journal of Sports Medicine 50(9): 513-526.
Breen, David T., et al. "Gait re‐training to alleviate the symptoms of anterior exertional lower leg pain: a case series." International Journal of Sports Physical Therapy 10.1 (2015): 85.
When I was 17, I was training for special operations and so I had to run longer distances and had this, it's cleared up a little, not as severe but it made running hell, I managed to find some stretches to do before running or walking or even cutting grass
Yes, if you can manage to reduce the activity (switch it off a bit) in the Tib ant muscle before you do something, it will make a positive difference. Long holds (40 to 60sec) of sustained stretching can help.
@@SportsInjuryPhysio it helps tremendously, before any run or form of activity, I would do quick stretches for maybe 2-3 mins and noticed it wouldn't get nearly as sore
Would rolling out the fascia before a run be helpful the way rolling out an IT band is helpful for IT band syndrome? Great video thank you for posting this. I didn’t even know what this affliction was called but I’ve suffered from it for years
Hi does calf compression like 2xu help?
Defo effects my performances at 5 a side, becomes very difficult to run... Sometimes have issues even when I walk
Thanks, different doctors were saying plantar fasciitis, fallen arches, shin splits, weak hips, scoliosis etc. Then one ER doctor said he thought it was compartment syndrome and it made sense. I think it was caught in time before major long term damage. Finally healed up mostly, but I'm scared so I'm trying to go slow.
What did you do to treat it? Did you have surgery done?
I would be interested as well how you cured it
hey, any improvment?
Could it be good to strengthen muscles on the inside of lower leg. ?
any solutions for skipping rope? I do boxing training, I avoid running for the pain but I stop anyway. I would really love to find a solution. anyway thanks for the video, really interesting
Is it possible to have conpartment syndrome even though I've been and had the pressure tests twice on different occasions and my highest reading was 29? I get tight calves when walking and can't run more then 1km without pain also get tingling ,swelling and like small muscle hernia on the outside of my calves?
I have a "suspected case" of compartment syndrome. The orthopaedic surgeon who checked me out said that I should take 6 weeks off running and he referred me to a physiotherapist. If I cannot afford physiotherapy can I heal well by just avoiding running and doing light exercises? I only experience pain when I attempt to run.
I am getting this same kind of pain. During walking exercise. I usually walk with a pace. but with the amount of pain. I can't continue. It also happens when I run..
I am having burning sensation in anterior tibia muscle, I believe it is due to overuse and increased intensity while running, i was doing 5 kilometer in 28:30 mins 4 days a week
and last ime I ran I did in
Mon Tues and Wed 27:30-27:52
Thurs 26:22 mins
With following day 8 mins per kilometer walk, with heavy heal strike
Next rest day I started sudden burning sensation for few seconds, few times throughout day, which gradually reduced as I didnt run for 2 weeks
But I am doing swimming instead, and stops when I get 1st burning sensation
I don't do heal strike while running
Please suggest
I've had that problem since 9th grade of my 2nd semester, It came out of nowhere, and I've dealt with it till 11th grade, I did physical therapy but it didn't work, and enlisted in the army and we run and ruck a lot and it sucks, I just brush it off and my the tendon that give you mobility in your ankle just hurts to stretch out and my leg is stiff as hell and my feet go numb but shoes aren't tied tight and I have a ball in my Tibialus anterior and it's not visible until it tightens and when I press on it, its stiff and it hurts.
I suffered with this condition to the extent that I thought my calves were going to literally explode. The outside of my calves were rock hard and I had terrible pins and needles with loss of muscle strength. I had also been battling with type 2 diabetes and for a while I thought this was a blood circulatory condition. I couldn't run for more than 1km before needing to stop. I almost gave up and became dispondent. However, I was determined to be able to run our local parkrun so I started doing simple calf stretches. Every day. Consistently stretching the calves - nothing too hectic and I would stretch the calves in the shower every morning. I found that I was soon able to run 2km and within 2 months the pain disappeared totally and I was able to run a sub 30 min 5km. I still stretch the calves but my chronic pain is a thing of the past. For me, it was just a light stretch but doing it every single day for 2 months.
Thank you for sharing.
thanks for the amazing video, do you think compression socks may a effect on the legs in a good way?
Some people do find them useful but they don't work for everyone.
I had a fascitomy on both legs. It didn't help and now I have some nerve damage. I wasn't able to run again. It was a brutal surgery.
Thank you for a very informative video. I have dealt with this condition on/ off for last 10+ years. One question: Can CECS symptom sometimes reduce or completely go away by itself during a long run (let’s say after pausing for couple of minutes) and later come back again during the same run? Thank you very much !
It might do if it is caused by the way you run e.g. if overworking the Tibialis Anterior muscle is your actual cause, then if you rest it and run in a way that don't work it as hard then it might take a while before it starts again. But it might also mean that it is something else.
I didn't know how serious it is I started walking right after surgery like next day with a came they brang me now I'm home and the crazy thing is the cuts don't hurt the flag don't hurt my foot is what hurts Phil stabbing pains are the worst but everything is better with time right😢😊
This is the closest comparison I’ve found so far, except I’m here laying awake at night not able to sleep, well it’s actually the morning now. I ran for the first time in a while and the pain hasn’t stopped since. It was bearable during the day but it’s keeping me up and is extremely frustrating. It’s reminding me why I stopped running lol.
Same
Increasing natural arm swing helps to increase cadence.
To fix this just practice jogging with as small of a stride as possible. This will force you to land on the forefoot at worst midfoot. This will strengthen your calves and condition you to land on the proper part of your foot. Before you know it youll be running miles with no thought of this pain. From time to time it may flair up but for the most part shorter strides and landing on forefoot not only isnt it better running form but will largely eliminate this issue. You can also include some tibialis exercises which will help strength the muscle so it doesnt get tired so quickly. Good luck.
I have this whenever i play soccer, any suggestions? In the gym i have no issues. Only in soccer i get them so bad that i cant go on after a certain point. Its like the worst pump in my outer shin muscle, it becomes hard like a rock and burns
That's tricky because it's not really possible to thinks so much about how you run in soccer (because of all the maneuvers) as it is when just jogging. Essentially you want to find ways to use your Tib Ant less (so not pull your front foot up so high when you run) - that can sometimes help but it really depends on what is causing your case.
Which specialist should I go see for this problem?
Sport Physio
I have had CS for over 10 years. I had the surgery that really didn't do anything for me so I've given up running all together. I watch these videos in some type of hope, but I can't adjust to run more with my calf because I also have it in my calf.
Got the same problem as you bro. But I haven’t had the surgery as i’m only 19 but it is affecting my football (soccer) career. Need serious help as this is the time for me in my career to go forward.
@@mujatabahussain6733 I understand. I had the surgery when I was 20. Honestly, I would get as many different opinions as you can because I only had one doctor look at it and the surgery didn't do anything but make me wheelchair bound for 2 months (with lots and lots of physical therapy). I'm sorry you're dealing with that man. I used to be a marathon runner. I understand and it sucks, a lot.
This is literally me
@@mxbraun0 We probably all have slightly different types of CS. After about 5 years of futile physio I gave up and saw a sports orthopaedic surgeon at 20. He did the fascia surgery and it's pretty much been a magic bullet for me. That was 25 years ago.
@@armagansabetian5269 That's great to hear that your issues have resolved! There definitely are people who it seems to work for and glad that you are one of them. Wish that I could say the same. For me, they pushed surgery right away, which I wish I had done more research and held off. The biggest thing is at the time they were still thinking of CS as a blood vessel issue. They now believe through the research that it might have more to do with the nerves which may be why it works for some people and not others. But who knows, there's still so much they don't understand about it.
I tried skating for the for the first time in 10 years they start killing me on both sides
I have an injury call close compartment syndrome I got hit by a car and it causes swelling no pain it’s just swells I had this since last aug of 2020 and it still swell up when I’m up walking or driving it goes down when I rest for a day and half, how do I cure this help me please I can’t buy shoes
Your injury is unfortunately not the same as when someone gets compartment syndrome from sport. So this is not really something that we can help you with. Perhaps it is time to have a review with your doctor and find out if there are any solutions to this.
So I've been home not working due to covid 19. I am 5'11' 280lbs. and considered obese. I used to move pool tables for a living, going up and down stairways carrying slates and tools numerous times a day on a daily basis for the past 8 years. I recently over the last couple years was diagnosed with sleep apnea -which is being treated with a c-pap machine and mask. I was still feeling tired so my doctor ran a test to check my testosterone levels which came back low at 213.
Jump ahead to present day. I started my testosterone treatment a couple months ago and my doctor has been telling me for years to walk every day for at least 15 minutes a day. So with me being home and not working since April I was even more out of shape and decided to start walking every day. My road has some steep hills and when I first started walking it was almost like a full blown work out for me. It usually takes me around 23 minutes to walk to my end of the road and back. I noticed right from the get go that my lower shin areas on the outer sides would ache and get like a heavy feeling to them. I figured I was just out of shape.
However, it's been at least a month now that I go for daily walks and the symptoms are still there. Could this be compartment syndrome even though all I'm doing is walking every day? I'm starting to get concerned because if I can't even start to walk faster how will I ever lose weight and get back into shape. This really sucks and I've never had anything quite like this before. It's not bad enough to debilitate me, but I usually have to slow my pace down before it starts to subside. After I'm done walking it subsides completely after a few minutes. Any suggestions would be greatly appreciated. Thanks
Hey man- well done for getting more active. I’m slim like 5’9 140lbs and have *exactly* the same problem as you. I walk about 1/2 a mile and am absolutely messed - so let me assure you that it has nothing to do with your weight.
I suffered for many many years- the only thing I can say is to train around your injury. Jump on a bike. Don’t have a bike? Shadow box. Lift weights... swim etc.
It’s definitely not the weight. I used to be super active and never had this issue until now. I have the same problem as you. Did you find any solutions?
@@Mar10001 It comes and goes. I recently found out I have high cholesterol and a high c-reactive protein count which causes inflammation in the body. Which puts me at a higher risk for cardiovascular disease. So I'm on a medication called Atorvastatin to lower my cholesterol. Right now I try and walk every day and improve my eating habits.
Get a Massage gun. Google Soleus Trigger Points. Instant relieve. Worked 4 me.
Does the swelling ever go away.
I have it right now and I've been told it doesnt
Mine does eventually but it takes so long. The moment you run it flares up again... Having my feet elevated, compression socks and gentle massage are solutions I've tried which help ease the pain/discomfort
Can strengthening both the tibialis and calf muscles and having good mobility fix this condition. The surgery is not always guaranteed to fix it?
This is a tricky one - from the research the best solution seems to be to teach yourself to run with less dorsiflexion at heel strike which will then prevent you overusing the Tib Ant so much - so try to reduce overstride by landing with foot more directly under you and also think about pulling heel up to bottom as you run rather than striding far out in front of you. It usually works best to practice this in short run/walk intervals as it is not possible to hold the new form for extended periods.
So what do you do if you get shin pains just from walking. If you simply cant walk further than 500km without the pain kicking in down the front of ankle. Have been told it may be an Achilles issue.
Get a Massage gun. Google Soleus Trigger Points. Use a cool beverage can to Roll down or a Tennis Ball.
Examine your #gait and shoe wear and tear pattern
I have high arches and I feel like I use the outside of my foot to bare my most of my weight. Could this be why my anterior compartment hurts so much? The muscle is tender and sore days after a workout. There’s not a lot out there connecting anterior compartment pain to high arches.
Anterior compartment pain usually has to do with overworking the muscles in that area rather than the shape of the foot. Having your movement pattern analyzed may be a good place to start to figure this out.
One thing I want to ask is, with this technique, should you lift your knees higher (hip flexion) or not? I have read that in an academic article, but find it paradoxical to increase step cadence but also increase hip flexion...
I would rather aim for more of a pose style running e.g. pulling back with the hamstrings and reducing overstride. I would not focus on lifting knees high.
@@SportsInjuryPhysio thank you
I get pressure in the back of my lower calf and my feet go numb. I run trails and its usually on the first climb or in the first half hour. Then it lasts about an hour. I will stop for a water break or something and it never comes back. I have had overuse issues with my achilles and shin splints. I really believe my issues is all the damaged tissue in that area form over use. Dehydration, not stretching and doing too much affects it. The pressure is uncomfortable in the beginning but nothing that stops me. Then the numb feet is annoying. Its my limiting factor in the beginning of races. I am gonna train more in zone 2 and be strict about that. I think most of my training being in zone 3/4 is the issue. Its just too much like a race pace for training. I'll update in a couple months
You also need to perhaps get someone to check your lower back as it can also be coming from there.
@@SportsInjuryPhysio have you ever been to a physician? Its a waste of time
can you get compartment syndrome in your calf muscle? im an experienced runner but the last few runs my calfs have got so swolen and tense that ive had to stop after a couple of miles
Yes. Condition is Scar tissue buildup. Gastron therapist will fix this. Here's example th-cam.com/video/kv-eNgsOD70/w-d-xo.html
Quit forcing the muscle bellies to perform they are contracted with adhesions, find yourself a rolfer or a myofascial release practitioner. This takes a long time to heal the layers and release, do not run in between therapy sessions you are doing it more harm
My pain is on the outer side of the shin that eases enemy I run, it hurts to start but stops the further I go. It is very tender when pressed Any suggestions please
I had severe compartment syndrome in all 4 compartments. I ended up having the surgery which reduced all of my pain! I suggest looking into it and talking to a orthopedic surgeon
@@RayeVideoTV I wouldn’t know where to start, in the uk we need to get referrals from a general practitioner 1st and they refer to the hospital
Can compartment syndrome happen in the lower leg on the inside-back area(posterior area) ?
yes, I have it in both the front and back muscles, I've been through four operations about 10 years ago, getting new operations done again later this year.
@@zetsuki4207 and how did those operations go? They cut your fascia, w.e its called lol It didnt help u fully?
@@Cofreshh Oh and yeah, it helped for a good while, but it differs from person to person, some only need surgery once and some need several re-dos. I did my first op about 12 years ago, and I'm getting my new one in Jan of Feb.
this happens to me when i walk 😢 can you help me or point me to the right ppl to fix this
it’s really upsetting me
Hi there,
You are welcome to book a video consultation with one of our physios. More information here: www.sports-injury-physio.com/
doi you know if the botox injections work or help reset the injury>
I'm not really up to speed with how effective botox is for this.
Any one can define in hindi language please
Sirf exercise hi Dekho, baaki ka kya Karna hai
May have been other things at play but losing 4 kilos solved it until I put the weight back on
Weight can have a big impact on the legs.
Cannot correct compartment syndrome, the different muscle bellies are Contracting down and the fascia is binding down with adhesions Andover strain. Just changing your running technique is not going to fix this. Find a rolfer, or a myofascial release practitioner.
Like with most injuries, the cause is different for different people. Changing running style won't work for everyone but myofascial release also don't work great hence why it is good to understand all the options available to try.
You got the most wrong. It's a very serious syndrome that needs to be treated aggressive. It's not a simple muscle symtom as you describe it. Don't spread misleading information, please!
Acute compartment syndrome is serious and needs immediate treatment but exercise-induced compartment syndrome is something totally different and not as serious. Which one are you talking about? This video is about exercise-induced compartment sindrome, meaning it only happens when you exercise and the pressure relieves immediately when you stop exercising. Acute compartment syndrome usually happens after trauma (e.g. hit to the leg) that causes acute bleeding and pressure inside the muscle sheath and that can cause the mucles and nerves to die off.
This is absolute rubbish