Tag: tibialis posterior tendonitis

Physio

~ e.v. ~ 2 Comments

The physio news is that I have tight calves and I’m overpronating, probably because my calves aren’t allowing enough mobility so my ankles collapse inwards at push off to compensate. Same as last time, really. I’m trying supportive insoles and lots of stretching for the next few weeks and then see how it goes. I think the stretching will be enough though.

I don’t know if it’s the fact that I’ve missed three of the last four weeks, or whether it’s still the flu lingering, but my fitness has dropped off a cliff. I treated Parkrun this week as a progression run and did the last and fastest km in 4:16, which felt like pretty much max effort. Normally on a Parkrun I would do all my splits comfortably faster than that…

Yesterday I did intervals. It’s been weeks since I did any tempo speed work, and even longer since I did short intervals. I went with: 3x1min, 2×2, 1×3, 2×2, 3×1. I averaged 3:57/km which wasn’t too bad considering that it’s a loop with a significant elevation change, but I had to ease off after the third 1min rep because I was feeling nauseous and lightheaded.

My ankle feels a little worse for wear after the intervals but it’s not too bad. Overall I feel pretty tired today though.

Bonus Monty pics.

He looks so intelligent sometimes, you wouldn’t believe that a few hours later he was running around a field with a poo bag in his mouth (unused, thankfully), and then a few minutes later found ANOTHER one. Yes, he ate them both. They came through him on Sunday morning.

Eccentric

~ e.v. ~ 1 Comment

I tried a 10 minute/2k test run on Sunday and it didn’t really seem to affect my ankle at all, so I then did 5k on Monday, which I also seemed get away with. Tuesday I did a 5k progression (i.e. gradually speeding up, every KM faster than the previous), and it was fine until I came home and did 20 calf raises. It started to hurt after about 15 and then seemed quite achy for a while, but it was fine on the dog walk two hours later. Wednesday was an easy 30 minutes, which was also fine. Thursday I took a rest day just due to scheduling, so of course on Friday morning it was hurting more than it has done recently. Doing a quick calf stretch took away 90% of the pain but it’s still worse than it has been.

So anyway I’ve got a physio appointment for Tuesday.

I have been focusing on eccentric exerises for it, which per my non medical understanding means loading the tendon while it’s being stretched. Usually to load a tendon you contract the muscle, but apparently going the other way encourages ‘remodelling’. I think really it means you’re damaging the tendon in such a way that the body wants to heal it, (hopefully) without the problems it had built up before. Eccentric exercises seem to be the most effective for tendonitis from what I can tell. But we’ll see what Mr Physio says. He’s the same one I saw a few years ago and seemed to know what he was talking about.

Unrelated to the above, here is Monty in a cafe at the weekend. I know, he’s really cute. Let me know if you want to send him a Valentine’s day card.