Running on Tendonitis

In article said:

I trained hard for my (high school) cross country season this year, and then got tendonitis in my
outside lower tendons, caused by my foot striking in such a way that it places too much strain on
these outside tendons. I have been off for nearly 3 weeks now, doing bike and pool workouts and
hoping to stay in shape. My orthodics are arriving soon, and I ran today for the first time since
I stopped. However, my tendons are obviously still irritated, though I ice and take Alieve and
have not been running. I am planning on starting in a few days running every day again, and
returning to almost full intensity after a week or so. I have championships at the end of October
and really want to be able to run then - and to be able to run relatively well. Does anyone have
any advice or experience regarding whether it is a mistake to run without allowing my tendons to
fully heal? Is it possible that with the correct orthodics they will heal even if I'm running? I'm
not too worried about pain but I don't want to be out so long after the season that I can't train
for track (spring). Also, does anyone have experience with this type of problem, and suggestions
on what to do? Any advice is much appreciated.

Jdusty,

The problem is more than likely in the muscles above which attach to those tendons. If the tendons
are in the back of your foot, then it is most likely your calf muscles. If the tendons are in the
front of the lower leg, then it's probably the shin muscle in front of the shin bone.

If the tendons are on the outside of the lower leg then it's the peroneus muscle

That problem on the outside tendon might be caused by the shin muscle behind the shin bone on the
inside of the lower leg.

The muscles on the inside (posterior tibialis) and the outside (peroneus) are stirrup muscles and
are used for standing.

Massage out the lower leg with your thumbs and and fingers

Check out the pictures at mindfulness.comof1.aspOpen ↗

If you turn stand facing the railing and turn 45 degrees to the right for the left leg or 45 degrees
to the left for the right leg you can massage the shin down the lower railing or the upper railing
if you are tall enough.

If you place the outside of the leg on the railing you can do the same massage for the peroneus.

Do you land heel first or ball/heel?

In health and on the run, Ozzie Gontang Maintainer - rec.running FAQ Director, San Diego Marathon
Clinic, est. 1975

Mindful Running: mindfulness.commr.aspOpen ↗ faqs.orgrunning faqOpen ↗

Personally I usually find it helpful whenever resuming running from a strain to begin with the area
bandaged the first few times out, or until I just sense it is time to try without the tape. Somebody
critique this if you think it is unwise, I am no doctor. But speak this from my experience of what
seems to work well for me.

"JDusty4" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I trained hard for my (high school) cross country season this year, and

then

Quoted message said:

got tendonitis in my outside lower tendons, caused by my foot striking in such a way that it
places too much strain on these outside tendons. I have been off for nearly 3 weeks now, doing
bike and pool workouts and hoping

to

Quoted message said:

stay in shape. My orthodics are arriving soon, and I ran today for the

first

Quoted message said:

time since I stopped. However, my tendons are obviously still irritated, though I ice and take
Alieve and have not been running. I am planning on starting in a few days running every day again,
and returning to almost

full

Quoted message said:

intensity after a week or so. I have championships at the end of October

and

Quoted message said:

really want to be able to run then - and to be able to run relatively

well.

Quoted message said:

Does anyone have any advice or experience regarding whether it is a

mistake

Quoted message said:

to run without allowing my tendons to fully heal? Is it possible that with the correct orthodics
they will heal even if I'm running? I'm not too worried about pain but I don't want to be out so
long after the season

that

Quoted message said:

I can't train for track (spring). Also, does anyone have experience with this type of problem, and
suggestions on what to do? Any advice is much appreciated.

1: Wait till it stops hurting.

2: While the web page is horrible, read the olympic testimonials and order the stretching video

backfixbodywork.comPrograms Stretching Relaxation.htmOpen ↗

John McLean said:

Personally I usually find it helpful whenever resuming running from a strain to begin with the
area bandaged the first few times out, or until I just sense it is time to try without the tape.
Somebody critique this if you think it is unwise, I am no doctor. But speak this from my
experience of what seems to work well for me.

"JDusty4" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I trained hard for my (high school) cross country season this year, and

then

Quoted message said:

got tendonitis in my outside lower tendons, caused by my foot striking in such a way that it
places too much strain on these outside tendons. I have been off for nearly 3 weeks now, doing
bike and pool workouts and hoping

to

Quoted message said:

stay in shape. My orthodics are arriving soon, and I ran today for the

first

Quoted message said:

time since I stopped. However, my tendons are obviously still irritated, though I ice and take
Alieve and have not been running. I am planning on starting in a few days running every day
again, and returning to almost

full

Quoted message said:

intensity after a week or so. I have championships at the end of October

and

Quoted message said:

really want to be able to run then - and to be able to run relatively

well.

Quoted message said:

Does anyone have any advice or experience regarding whether it is a

mistake

Quoted message said:

to run without allowing my tendons to fully heal? Is it possible that with the correct orthodics
they will heal even if I'm running? I'm not too worried about pain but I don't want to be out so
long after the season

that

Quoted message said:

I can't train for track (spring). Also, does anyone have experience with this type of problem,
and suggestions on what to do? Any advice is much appreciated.

It is the peroneus. Anybody know of strengthening exercises for this muscle, or have any experience
with it being injured? "Ozzie Gontang" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

In article said:

I trained hard for my (high school) cross country season this year, and

then

Quoted message said:

Quoted message said:

got tendonitis in my outside lower tendons, caused by my foot striking

in

Quoted message said:

Quoted message said:

such a way that it places too much strain on these outside tendons. I

have

Quoted message said:

Quoted message said:

been off for nearly 3 weeks now, doing bike and pool workouts and hoping

to

Quoted message said:

Quoted message said:

stay in shape. My orthodics are arriving soon, and I ran today for the

first

Quoted message said:

Quoted message said:

time since I stopped. However, my tendons are obviously still

irritated,

Quoted message said:

Quoted message said:

though I ice and take Alieve and have not been running. I am planning on starting in a few days
running every day again, and returning to almost

full

Quoted message said:

Quoted message said:

intensity after a week or so. I have championships at the end of October

and

Quoted message said:

Quoted message said:

really want to be able to run then - and to be able to run relatively

well.

Quoted message said:

Quoted message said:

Does anyone have any advice or experience regarding whether it is a

mistake

Quoted message said:

Quoted message said:

to run without allowing my tendons to fully heal? Is it possible that

with

Quoted message said:

Quoted message said:

the correct orthodics they will heal even if I'm running? I'm not too worried about pain but I
don't want to be out so long after the season

that

Quoted message said:

Quoted message said:

I can't train for track (spring). Also, does anyone have experience with this type of problem,
and suggestions on what to do? Any advice is much appreciated.

Jdusty,

The problem is more than likely in the muscles above which attach to those tendons. If the tendons
are in the back of your foot, then it is most likely your calf muscles. If the tendons are in the
front of the lower leg, then it's probably the shin muscle in front of the shin bone.

If the tendons are on the outside of the lower leg then it's the peroneus muscle

That problem on the outside tendon might be caused by the shin muscle behind the shin bone on the
inside of the lower leg.

The muscles on the inside (posterior tibialis) and the outside (peroneus) are stirrup muscles and
are used for standing.

Massage out the lower leg with your thumbs and and fingers

Check out the pictures at mindfulness.comof1.aspOpen ↗

If you turn stand facing the railing and turn 45 degrees to the right for the left leg or 45
degrees to the left for the right leg you can massage the shin down the lower railing or the upper
railing if you are tall enough.

If you place the outside of the leg on the railing you can do the same massage for the peroneus.

Do you land heel first or ball/heel?

In health and on the run, Ozzie Gontang Maintainer - rec.running FAQ Director, San Diego Marathon
Clinic, est. 1975

Mindful Running: mindfulness.commr.aspOpen ↗ faqs.orgrunning faqOpen ↗

JDusty4 said:

It is the peroneus. Aybody know of strengthening exercises for this muscle,

Yes, just stroke your peroneus as many times a day as possible. Some have had luck with suction
devices. Contrary to what your mother told you, you will not go blind, and if you get too fatigued,
take a few naps during the day, ice your wrist, and be sure to watch for overuse warning symptoms
such as dozing off in the mid.... <snore snore

John McLean said:

Personally I usually find it helpful whenever resuming running from a strain to begin with the
area bandaged the first few times out, or until I just sense it is time to try without the tape.
Somebody critique this if you think it is unwise, I am no doctor. But speak this from my
experience of what seems to work well for me.

Observations from my experiment of one, not a doctor, etc. My "sensing" process usually involves
strengthening exercises - esp. things like 1-legged squat balance, heel raises, and toe walking
(most of my issues have revolved around AT). In my case, the feedback from those seems to return me
more quickly to running, more reliably (=less risk of reinjury) than guessing when things are ready.
Those are also indicators as to when it's ok to start adding hills - then more hills and longer or
steeper hills. The steps I use are identify problem, resolve it if possible, massage / roll,
stretch, strengthen, monitor, run, monitor. The massage/roll, stretch, run, and monitor are ongoing
processes. Monitor = listen to body signals.

FWIW, I do occasionally tape my left ankle (weaker one) if I want to try a run a *little* longer or
hillier than my recent untaped runs (usually a special occasion or something), assuming the other
body parts are ready for the longer, hillier run, but left isn't quite at same point. In my case,
I'm finding the additional running, even with taping, helps strengthen it - as indicated by more
stability in single-legged squat balances the next day. But it needs to have an initial strength
level before that helps rather than hurts. In my case, I depend on the strengthening exercises as
signals and as mechanism to get me running again. But that's just what works for me. I hate taping,
but wanted some experience in the process.

Good luck. As usual, YMMV.

Dot

--

"Success is different things to different people" -Bernd Heinrich in Racing the Antelope

In article said:

It is the peroneus. Anybody know of strengthening exercises for this muscle, or have any
experience with it being injured?

Some Magic On Rehabilitating Sprained Ankles: Free The Peroneus

I continue to maintain that the problem of the continual re-spraining of one's ankle is more a
function of the peroneus remaining shortened by the original sprain and the fascia holding the
muscle in that shortened state. Here's some magic you can work on your own ankle or you can get
someone to help you: Free the peroneus

Some Magic On Rehabilitating Sprained Ankles: Free The Peroneus by Austin Gontang,
September 27, 2000

Some Magic On Rehabilitating Sprained Ankles: Free The Peroneus
c. 2000 Austin "Ozzie" Gontang, Ph.D.

Quoted message said:

Hi, I sprained my ankle a good four months ago and have been doing daily exercises to rebuild the
strength, flexibility, balance etc. They've worked really well and now I have progressed to very
gentle running. I can hop, skip and jump on the ankle now with no problems. However, when I've
been sitting, or occasionally when I get out of bed, the ankle siezes up and is very stiff. I then
have to hobble about on it gently to ease it back into life. I don't understand why it stiffens up
when it would appear to be almost fully healed and rehabilitated. Any ideas/ advice ? Thanks,
Minnie Mouse

Minnie,

One thing I've found over the years is that the peroneus, the muscle which runs down the outside of
the leg - it lifts the outside of the foot - often gets pulled and to protect itself it tightens-
i.e. shortens. After the healing of the ligaments around the ankle, that peroneus (longus and medius
portion) can remain in its semi-contracted state. which means it doesn't fully relax when the
posterior tibialis - its counterpart - lifts the inside of the foot up.

So often the sprain is gone but those muscles and fascia which splinted to protect the pulled
muscles and strained ligaments don't let go. Those muscles that hold on are unknown by most people.
They keep thinking ankle and forget the ankle residue of tightness and/or clicking may be a symptom.
Those muscles and their fascia (the thin transparent film you see between the skin and the meat on a
chicken breast) must be worked on through transverse friction, deep tissue massage or fascia
release. Once that muscle group on the outside of the leg is freed up the ankle joint is freed up
and it's ease of movement almost feels like a miracle has happened. There's no clicking and the
person feels immediately a fuller range of ankle motion.

I continue to maintain that the problem of the continual re-spraining of one's ankle is more a
function of the peroneus remaining shortened by the original sprain and the fascia holding the
muscle in that shortened state.

Back to my soapbox about my reason for having people train on unpaved roads, grassy or uncompacted
dirt is to train their stirrup muscles which are postural muscles (peroneus and posterior Tibialis)
that evert and invert the ankles.

If people keep running on flat, level surfaces that are concrete or asphalt the level, flat surfaces
create an overuse syndrome which never let the ankle act as the semi swivel (not anatomically
correct) it is. My reason for having people run on grass and unpaved surfaces is to allow the ankle
to do what it was make to do...adjust to the terrain.

Paved roads create an overuse syndrome because those muscles never get taken through a wider range
of motion and therefore shorten and the fascia then locks them in that position.

I think that the solution is counter intuitive. It's not the unpaved and uneven surfaces which are
the problem. It's the paved even surfaces which never allow for the variability which the ankle
needs to experience to maintain its range of motion and muscle flexibility.

What To Do About The Tight Or Clicking Ankle

Using A Partner

Start about 3 inches above the ankle bone on the outside. Hold as if they are going to strangle the
outside of your lower leg- fingers wrap around the lower leg thumbs pointing toward each other or
one thumb rests on the other thumb (if more pressure is desired).

Have them use light pressure by pushing in with thumbs as you make a small (emphasis on small),
smooth (emphasis on smooth) circle. As you make small smooth circles with the foot they slowly to
slide the thumbs up the peroneus muscle.

The idea is that you can loosen the muscle from any adhesions and also you can loosen up the fascia
which may be holding the peroneus from relaxing and going through it full range of motion.

Stop after 3 or 4 times of small circles and they holding. Walk a few steps. More often than not,
you'll feel less pressure around the ankle as it can move more freely due to the freeing of the
peroneus higher up the leg.which takes the tightness off the ankle area.

The peroneus and posterior tibialis are often called stirrup muscles as they invert and evert the
foot. They are also postural muscles and therefore slow twitch, in that they help maintain correct
posture when functioning properly.

Doing The Loosening On Your Own

To loosen the peroneus on your own, face a railing with a middle railing
(mindfulness.comof1.aspOpen ↗). Turn your body 45 degrees and place the peroneus side of the
leg on the bar, usually the middle bar is better unless you're very tall. Do the same foot
movement as mentioned above to loosen the peroneus and the fascia that may be constricting the
ankle for its full range of motion. As you make the small circular movements slide the outside of
the leg slowly down the railing. Start about 3 inches above the ankle bone and go to about the
middle of the lower leg.

If the circle made by the ankle is to big, it will be a jerky circle and you'll just be straining
tendon since the muscles won't be letting go. So small circles, start penny size. The circle is not
made with just the front of the foot. The bottom of the heel is scribing a circle also. Imagine your
foot is the bottom of an unside down pie plate and you get the idea how both the front of the foot
and bottom of the heel are circling. As the foot makes the small circles at first imagine you're
screwing out the foot so there's more space in the ankle. When the peroneus loosens up there is a
better range of motion in the ankle.

Remember to do this lovingly. If you make big circles, or do it too hard or too fast, your body will
remember the feeling when it was originally hurt, and tighten up even more to protect itself.

--
Ozzie Gontang Director, San Diego Marathon Clinic, est. 1975 Maintainer - rec.running FAQ
faqs.orgrec.running.htmlOpen ↗ Mindful Running
mindfulness.commr.aspOpen ↗

Ozzie Gontang said:

In article <[email hidden]>, "JDusty4"

Quoted message said:

It is the peroneus. Anybody know of strengthening exercises for this muscle, or have any
experience with it being injured?

Would wobble-board exercises be useful for this type of rehabilitation?