My Posterior Tibialis Tendinitis woes
started with it a couple of weeks before Xmas
rested for a few weeks went to physio and had ultrasound/massage
been self massaging/heel lifts/1 leg balancing (standing on one leg)
back running once a week (only managing 10k in this one session) the next day i have the same weakness in ankle
Don't feel like i'm any further forward. V frustrating. Am i doing something wrong? Is it just a case of being patient and x training until it clears up?
you are probably still doing too much. you had rested for a few weeks and then went out and did 10k? you need to do much shorter distances, i think. a mile at most...
oh ok - so if I go out on Sunday and try a mile and then see how my ankle is after that? also have physio appt again tomorrow.
i think you need to take it slowly. are you still getting pain when you walk? or after you have walked?
very mildly - it's more if I twist my ankle which causes the issue - which would show that there is still weakness somewhere.
yup. and while you still have weakness, running is going to stress it further. i know it's hellish but you have to concentrate on strengthening the ankle and also the support further up - eg your glutes.
Hi been to physio, he basically said the same to me - lower mileage and build up slowly. He said its a balancing game as to what my ankle can handle whilst im in rehab - told me not to stress about losing mileage I've taken so long to build up as I will get there again and won't take too long but stressed the imprortance of building up slow.
there you are you see. you got the same advice from some random woman off the internet at no cost to you
Hi samsunguser, its good advice from CM. You've got to take it easy with PTT. I've been suffering since a half marathon in September and done almost no running since. Went to doctor and got referred to NHS physio who started me on exercises for weak gluteus medius and arch strengthening while the PTT heals. I had noticed myself that sometimes my knees knocked when running which is a sign of weak glutes & hip dropping. I only started back with a little running in the New Year and even then had a bit of a setback a couple of weeks ago. After another 10 days off I've only just done 1 minute of light jogging in the middle of a 10 minute walk this afternoon. Not going to risk any more than that every few days at this stage.
Yes it's very frustrating. Mine used to come on after just 10 mins of running (almost exactly) then I'd be limping for the next day or two. I'm trying to take some positive things out of it. (1) I've learned that only increasing milage by 10% a week is not just for other people (2) The glutes weakness identified by the physio is being corrected by the exercises and will make me a better runner afterwards (3) I'm taking the opportunity of having to return slowly to try and correct other gait issues - like trying to land more front/mid foot than heel striking. Tendons can take months to heal and I keep telling myself that I may end up a better runner afterwards if I learn all the lessons.
samsunguser: do as the physio says! You really need to REST the tendon. Buy some over-the-counter orthotics that will give you arch support - to use in your everyday shoes, for when you're just walking around in daily life. Go swimming. I know (very, very well) that it's not the same, but it's better than no exercise. Also consider something else positive you can do (I've found that volunteering at my local parkrun has really helped when I've been unable to run due to injury). AND, this time of year, if you've usually been out in daylight running and you've lost that, consider whether there might be an element of SAD in the depression - you may need to get an SAD light and use that.
Sorry to sound so negative here but the only thing that worked for me with PTT was surgery. Prior to the surgery, I came back slowly doing loads of stretching, but once I got to running for 1 hour, the pain started again.
Frustrated and cheesed off having forked out loads with physio fees, I saw a sports specialist surgeon who operated on me. After the rehab (8 weeks), I was back and no problems with it since.
SumoSue, do you know what the surgeon actually did? Was it above the ankle bone or below?
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |