Posterior Tibialis Tendinitis

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06/02/2014 at 14:35

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?

S

Edited: 06/02/2014 at 14:35
06/02/2014 at 14:45

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...

06/02/2014 at 14:46

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.

 

 

06/02/2014 at 15:03

i think you need to take it slowly. are you still getting pain when you walk? or after you have walked?

06/02/2014 at 15:57

very mildly - it's more if I twist my ankle which causes the issue - which would show that there is still weakness somewhere.

06/02/2014 at 16:20

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.

06/02/2014 at 21:32
Thank u very much. I will start strengthening my glutes too. Think I'm just going to be sensible and go very easy. It is hellish but suppose it could be worse.
07/02/2014 at 17:03

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.

07/02/2014 at 20:34

there you are you see. you got the same advice from some random woman off the internet at no cost to you

08/02/2014 at 20:45
Yup. Thank you.

Can I ask if this plan worked for you? So after some time resting did you go for a short run and then build up from there?
09/02/2014 at 09:59
Yes and no. I was a brand new runner when I got PTT. So physio recommended I get more supportive shoes. And when that still didn't work I ended up with orthotics. I think PTT is usually a sign of overuse and in my case it was because I was doing far too much with a wonky gait and weak glutes.
09/02/2014 at 11:54
Thanks for info

Just done 2 miles. Congratulated myself for stopping at that point but also felt tired anyway so didn't mind too much.

Will see how my ankle is tomorrow then rest a couple of days then go out and do the same again.
09/02/2014 at 16:28

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. 

09/02/2014 at 20:47
Hi there. Thanks for your input. Since sept! How are you dealing with that? The reason I ask is that I'm quite depressed with mine and only been 6 weeks. After my two mile run earlier I experienced pain in my ankle just whilst walking and I started to cry. Pathetic I know.

Anyway thought I'd share.
10/02/2014 at 08:18
I understand! You really need to concentrate on strengthening and also look for the cause of the weakness / instability. Do you know what that is? Even if you strengthen the ankle, if you have an underlying imbalance or instability it will keep coming back. Mine is a wonky pelvis (I have scoliosis) and weak glutes. You will find that there is a root cause of this which may be much further up your legs than you imagine! Have you had someone analyse your gait? Not necessarily in a running shop - perhaps a podiatrist?
10/02/2014 at 13:03

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.

10/02/2014 at 19:12
Hello and thanks both for replies. Thought I was going out of my mind yesterday I mean there are plenty people worse of than me and there I was being self pitiful. Think it just overwhelmed me. Also I find a release of my anxieties through runniing and without this it just makes me even more anxious.

I will start strengthening my glutes. I saw a pod a few years ago and he too suggested glute strengthening. I'm trying to be positive too and am listening to advice.

Thank you and wish you both we'll too.
10/02/2014 at 23:17

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.

11/02/2014 at 13:09

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.

11/02/2014 at 22:08

SumoSue, do you know what the surgeon actually did? Was it above the ankle bone or below?

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