Thanks Ozzie. I tried that this morning and although the pain from yesterday is gone, there are
still some definite tender areas, so I'll massage the posterior tibialis later on in the hope of
fully ridding myself of and aches! Cheers for the advice - if it happens again, Ill be sure to do
that straight away.
As an aside, if something is sore when you are running, but not sore the next day, is that OK from a
long-term injury point of view. For example, if I get a pain whilst running - which luckily isn't
very often - I can tell whether the pain is just soreness that will vanish within a couple of hours,
or the first signs of injury. Obviously, no pain is best situation, but if something becomes tender
during a long-run, is it best to carry on the run or walk?
Best, Dave
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"Ozzie Gontang" <
[email protected]> wrote in message
news:140920031614133569%[email protected]...
> In article <
[email protected]>, David Hallsworth
<
[email protected]> wrote:
>
> > Whilst out running today (~15km, flat, roads and parkland paths) I ended
up
> > with a funny pain on the underside of my right medial maleolus of my
right
> > ankle. What can cause this? I am flat-footed with
femoral-retroversion,
> > but any pain I feel usually manifests as anterior tibial pain.
> >
> > Cheers for any input, Dave
>
>
> olklore #4
>
> I'd look at the posterior tibialis, that muscle behind the shin bone on
the
> inside.
>
> 1. You are seated
> 2. Left leg crossed on right thigh so outside of left leg rests on right thigh about 3 or 4
> inches above right knee.
> 3. place right thumb below left shin bone closest to you so it rests on
the
> posterior tibialis
> 4. Right hand rest on the shin bone.
> 5. Place the left hand next to the right hand on the shin bone so that the left thumb rests on
> top of the right thumb.
> 6. Make small (emphasis on small) and smooth (emphasis on smooth) circles
> with the left foot so there is no (spelled NO) jerkiness - otherwise you're just straining tendon.
> 7. As you make the circle and the left toe goes downward, push in with the thumbs. With each
> circle move the thumbs about a quarter of an inch
further
> up the leg.
> 8. Find the spot that creates most pain and push more lightly at that spot so as not to create
> excrutiating pain and then move thumbs away first
upward
> and then away downward, pushing harder so that you can feel the muscle
under
> your thumbs let go.
> 9. If you push too hard, go too fast, wince the face, stop breathing
because
> of the pain, go too deep, you'll get the reverse of what you want.
> 10. What you want is that posterior tibialis to let go so that your circle can move easily.
> Usually if it is bruised, the blood came from up above where the muscle tear took place and
> gravity let it settle where the
bruise
> is.
> 11. You'd like also to make sure that the posterior tibialis is not flush
up
> again the shin bone. There should be some space where your thumb can go up that groove between the
> posterior shin muscle and the shin bone.
>
> Orgradually work to get it back, since if it's not there, then your shin
is
> holding and probably the fascia won't allow the muscle to go through its range of motion and also
> the micro tears of the muscle or at the muscle tendon junction of the posterior shin muscle has
> scarred and also decreases the range of motion for the posterior shin.
>
> Let us know how it goes and what you learn so that we can all learn if my folklore worked for you,
> or was just folklore that needed to be discarded because it didn't work.
>
>
> In health and on the run, Ozzie Gontang Maintainer - rec.running FAQ Director, San Diego Marathon
> Clinic, est. 1975
>
> Mindful Running:
http://www.mindfulness.com/mr.asp http://www.faqs.org/faqs/running-faq/