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tomorrow its going up, woo hoo!

Being a physio, I would say It sounds exactly like tendonitis of the extensor tendons of the foot, most specifically and commonly of the big toe. Totally adds up with the symptoms your describing, and running in VFF would certainly make this worse. The extensor tendons of the toes are meant to work as a group not individually and VFF's make you isolate each. Firstly have a couple of days off. Do some gentle long stretches, by pointing toes down then applying pressure, such as by leaning down on front of toe nails in standing (1min minimum 3 x daily). Warm the front of the leg from mid shin up with a hot water bottle and massage the muscle at the front of your leg (the one you can feel move as you wiggle your big toe). Also take some antiinflammatories (neurofen). I had exactly what you descirbe 1 week ago, did all of the above and its totally gone. Hope this helps! Oh and when you resume running, go easy on hills for a week or so, as it makes you extend your toes more than normal running.

Jules

This sounds like what Ive got. Im a physio and it sounds like tendonitis of the extensor tendons that lift the toes and ankle. Stretch them (3 times a day 1min hold minimum) by pointing your toes and leaning down on them. You should feel a stretch going over front of foot, front of ankle and up front of leg. ibuprofen, rest and elevation.avoid shoes where you have to grip your toes to keep them on, such as flip flops or backless slippers. Hope this helps. I must now practice what I preach!

It sounds like progressive muscle tightness giving rise to some local inflammation which flares up during and immediately post running.  Being a physio I would recommend a week of intense stretching i.e. 4 x a day for about 2-3 mins each side. A heel drop off the edge of a step is great for soleus stretch.  rest your lower calves on a hot water bottle. Towards the end of the week start something called eccentiric loading exercises. ..Again off the edge of a step, say your doing the right side first. You slowly control your heel down from a tip toe position to a heel dip position. Do this 5 times 4 x daily. The important thing is that you dont then contract your soleus to go back up to ur tip toes but use the other leg lift your body to allow you to place your right foot back in the starting position. A week of regular antiinflammatories e.g. ibuprofen would do no harm either. I hope this makes sense! Also although you say your soleus are tight, if your calves are tight right near the knee where they insert this can have a knock on effect to the soleus.

If your going on a run, say after work that eve, prepare dinner before you go and I dont plan anything else that evening, so you know you can relax when you get back. Also just imagine walking back through the door with another run under your belt! Whens your marathon? Ive got one in June next year so im just enjoying comfortable runs at the moment. If you know your not going to be in pain, you'll enjoy it more!