So I know that I have Posterior Tibial Tendonitis, but it's a mild case- kicks in after about 15 min of running. I am doing strengthening stuff and rolling but was wondering if wearing a brace would help or hurt while running?
So I know that I have Posterior Tibial Tendonitis, but it's a mild case- kicks in after about 15 min of running. I am doing strengthening stuff and rolling but was wondering if wearing a brace would help or hurt while running?
I have chronic PTT and have to religiously massage and roll pre and post run. I use a 6inch diameter PVC pipe as my roller as well as a ton of manual massage. If it hurts, I know I need to to it more. I found that static stretching made or worse.
Good luck
I had PTT for years and finally kicked it. Here's what worked for me:
1. Heel drops. Raise up on your toes using both feet, then pick one foot up off the ground and slowly drop the remaining foot. Repeat 10x per side. Do this at least 3x weekly, especially after harder efforts.
2. Foam roll (trigger point therapy model works best) calves, soleus, Achilles 10-20x per side at least 3x weekly, especially after harder efforts.
3. Increase cadence and shorten stride in front of hips. Make sure that you land very close to under center of mass. Keep your ground contact time short. Rely on natural 'spring tension' of your loaded tendons rather than using your lower leg muscles to propel your body forward. Don't purposely push off with your trailing foot. Let it spring on its own.
4. Work on posture. Your calves will get over stressed if your lower back is arched. Keep a straight posture with a slight fwd lean. If you feel your lower back arch at all, then pull your pelvis fwd a bit.
If all of this fails, wrap your arch and achilles in athletic self-grip tape and just keep running like you are now. It won't get rid of your PTT but it will alleviate any pain and let you run without real discomfort.
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