Is it possible that it could hurt for several months?!?! It seems to have started in September and with relative rest, stretching, it seems no better. Any ideas?
Is it possible that it could hurt for several months?!?! It seems to have started in September and with relative rest, stretching, it seems no better. Any ideas?
I had it for 3 months. I thought it was a stress fracture, I could not run more that 100yards without a lot of pain. I did a lot of pool work, icing and stretching along with custom orthotics and it eventually worked its self out and I have not had any problems with that in over 4 years now.
I have the exact same issue, aggravated it during a race the beginning of september and have tried running in fits and starts, icing it/NSAIDs and 3 wks in a boot didn't seem to help. I can run but it is an always present pain. I've heard it can take up to 5 months to heal. was your injury acute or did it come on gradually?
So you had someone diagnose it?
Similar pain can come from the soleus. Eccentric calf raises + seated eccentric calf raises can help... I do a few during warmups, + the occasional higher rep/weight for a workout.
Muscle imbalances seem to trigger some MTSS. A good anterior tibialis exercise is to: stand ~ 1st from a wall and lean against it so your butt and back lay flat, then pump your feet in a 'gas pedal' fashion; toes point in, out and straight.
An exercise a little more specific for the tibilias posterior: stand on one leg barefoot and do 'arch crunches'
^ the above have helped me with various self-diagnosed injuries
I have been dealing with ptt for sometime now, it flared up this past fall and not wanting to sacrifice work done in the summer I still ran with more days off than normal and my marathon in philly was garbage. Had i stopped to heal I think i would have still ran below expectations in philly but with running I ran the risk of rupture. I didnt rupture the tendon luckily but have paid the price now with it being extremely sore. I have since rested and was fitted for a temporary orthotic (leading to a permanent when 100%). I actually saw dr yesterday and he said with meds and every other day running at no faster than 7s I should heal fine. Its discouraging but all I can do is try to be smarter than I was this summer (running in flats way to much)The dr also said that i am now a orthotic runner. Good luck and I hope you heal
I am fighting the same problem now (again) as well. Had it at this same time last year and it took two-three weeks of rest/cross training to get rid of. So far been out 9 days. It was bothering me since early November, but I was able to run until last week it got too bad. Besides stretching and strengthening, I have recently begun massaging the calf. This has greatly helped it. I found a small knot in my calf and the massage is getting it to release thus putting less stress on the posterior tibialis. Ironically I found out about the massage technique from the Runner's World forum (I don't normally go there but I was desperate!) I have been wearing orthotics for years (very flat feet). Take anti-inflammatories as well.
Hate to sound so pessimistic, but I missed 9 of the last 12 months with it. First time I had it for about 5 months, went away for a few months and came back. I am just coming back from my second bout with it, which was about 4 months.
From the start, I was icing it, massaging, and strengthening(Calves, lower legs, hips, glutes) and nothing seemed to help it. I could never feel the pain unless I tested it, and usually 15 minutes into the run, the pain would appear.
The first time, I switched to a running flat and things seemed to be going great for a month or two, and it flared back up.
During the 2nd stint, I spent a few weeks analyzing my stride and form, from my head to my toes, and figured out that my right arch collapses. The second time, I went back to an old pair of stability shoes, and stuck a generic orthotic in my one shoe. On top of that I altered my form to increase my turnover. I was skeptical of making form changes, but pretty desperate at this point, but so far everything has been solid. I started running a few times a week and having no problems with 30-40 minute runs. Eventually I want to take the orthotic out, and might give it a try in a few weeks. Also I still do all the leg strengthening that I did before and ashtanga yoga on top of that.
Anybody have any miracle cures, great exercises, stretching techniques, etc. to treat this?
I have problems with my left tibialis posterior on and off since 1997. A few things that may help:
I do this exercise, except instead of using tubing/band, I put 4 pounds of weights in a plastic bag and hang the bag off of my big toe:
I sent away for and received this thing called the ArchCoach for about $60. I used it for the first time yesterday. My right peroneus is weak and you can use it for the peroneus also. So far so good:
If your hips are weak, you may collapse too much with each stride and put stress on the calf/achilles/tibialis posterior area. Look on YouTube for exercises to strengthen the gluteus medius and minimus.
Finally, I read somewhere that alfalfa, of all things, is good for tendinitis. I got some alfalfa tablets at GNC and take two 500mg tablets each day. Probably the least important part of the puzzle, but I was so upset the last time the tibialis posterior flared up that I would try just about anything.
Hope this helps you.