outside foot pain

Timely...

🎶

http://www.letsrun.com/forum/flat_read.php?thread=4981475

I wasn't having any other injury problems before this but on that day during the actual sprint i remember my left hip bone hurting a tiny bit.

All the components of The Kinetic Chain are interrelated, and taking care of the feet is very important. I'll add another installment to "The Kinetic Chain".

You kinetic chain information so far has just been stupid.

Pain on the outside of the foot below the ankle bone is most likely peroneal tendonitis. Ice, stretch, and cross fiction massage over the area.

Also possibly an ankle ligament but not likely anything else. Good thing is, the treatment is the same with ice and cross friction massage, but be cautious with stretching. It still needs to be done, just more judiciously. If you don't know how to do cross friction massage,

http://www.athletestreatingathletes.com/self-muscle-massage/self-muscle-massage-pt-9-the-foot/

is it okay to run? Lately today I have redistributed my weight to the outside of my foot or walked on my toes and the pain has not been there.

Especially if you are going to run track laps in spikes, your feet/ankles will need to get progressively stronger. They need to be built progressively, following the basic stress-recover-stress-recover micro/meso cycles, just like overall cardio-vascular fitness. You've already gone over the stress 'cliff-edge', and fallen into the inflammation/pain 'canyon'.

Add barefoot drills (bounding, skipping, hopping, etc) on the infield before/after the track work. Your feet will initially be sore from the increased work-load. Differentiate soreness from injury pain, and come back progressively stronger.

Would i danger to continue running? I plan on it tomorrow.

The pain is gone if i readjust the way I walk, should i still run?

If you are past 3 days after onset of pain go ahead and run as long as it doesn't get worse as you run. If it does i would stop. If you are less than 3 days, rest it until then.

it's a lot better today but still some pain. I will try to run today as I do not want two days off before my meet. I hope it does not worsen.

I had this injury a few months ago. I went to a doctor and it was diagnosed as peroneal tendinitis. Definitely do not run until it is fully healed. My doctor told me to take ibuprofen to help with the pain and inflammation and that actually made it heal rather quickly. It took about 7-8 days before it was back to normal and then i took the next week easier with low mileage and it never came back. I do feel it sometimes, however, while doing speed work and when i wear spikes etc. Do foot strengthening exercises after it heals and I've heard that strengthening the hips improves foot flexibility and strength and can help with overpronation. Good luck, this injury sucks and their isn't much information about it online.

did a 15 min run, the pain was there during the run but almost non existant. After, still nothing changed, the pain is there when i put pressure on my foot. I have a meet tomorrow, I am really scared and worried. Any advice still?

Do whatever is comfortable really. Try easy jogging(like you did), but it's January. It won't kill you to sit out this meet if it means that you stay healthy

Might also be sinus tarsi syndrome. I was diagnosed with this a few months ago. I found that wearing an ASO ankle brace (link below) whenever running really helped with the pain. After wearing this for a couple of months, the problem went away.

http://www.amazon.com/ASO-Ankle-Stabilizing-Orthosis-Medium/dp/B000TGUN7A/

Thanks for the advice but tomorrow is a qualifying meet. Im going to run most likely unless the pain worsens. I hope it gets better. Thanks again

Its the 3rd morning. Still have pain when i put pressure on my foot in a way that provokes the pain. Pain is not unbearable i'm just scared because I've never had something like this before. Going to run today still. Does what I have still sound like tendonitis?