Returning after injury: First runs

Haven't had PT. But when I had AT (had it > 6 months) I started with one mile runs every other day. I would increase the time running by a few minutes if everything felt good.

I did all my runs on the road, personally. I also made sure to heat the affected foot and warm up the area very thoroughly prior to running. Iced after, as well.

Looking back at my logs, I terminated a run if I felt more than a niggle in the affected foot. Good luck. Returning from injury is tricky.

Hi,

I can't help you that much with your return to running, but pain in my peroneal tendon just flares up a week and a half before the start of my specific training for Boston. It happened during a tempo run on my treadmill 1k on /off at 3% grade. Just be careful with the incline, I think this is one of the main reasons why I'm injured. It probably turned a small niggle into a real injury.

Can I ask you how bad it was before you stopped running?

Good luck!

You are on the right track starting out slow, but I would not use a 12% incline! That is unless you are a mountain runner/sky runner who does mountain racing as a primary focus and even then I'd stick to 1-2% incline for a couple weeks.

FreakingOut wrote:

Can I ask you how bad it was before you stopped running?

Good luck!

Sorry to hear that. I had this injury twice in 18 months. First time, I had it for seven months because I didn't listen to my body. I stopped running when I had pain 24-30 hours after the session. Tendons take time to heal but if you stop running it will go away in four months, no matter how bad it is. Luckily I could do a lot of cross training but it was very depressing. I hope you can get back to training soon.

c-h wrote:

FreakingOut wrote:

Can I ask you how bad it was before you stopped running?

Good luck!

Sorry to hear that. I had this injury twice in 18 months. First time, I had it for seven months because I didn't listen to my body. I stopped running when I had pain 24-30 hours after the session. Tendons take time to heal but if you stop running it will go away in four months, no matter how bad it is. Luckily I could do a lot of cross training but it was very depressing. I hope you can get back to training soon.

Thank you appreciate your feedback.

But damn! 4 months! Just the idea of being out for ​​4 weeks drives me crazy. What did you do as cross training? Were you able to bike?

I see a sports doc on Wednesday. I hope he has good news for me.

FreakingOut wrote:

c-h wrote:

Sorry to hear that. I had this injury twice in 18 months. First time, I had it for seven months because I didn't listen to my body. I stopped running when I had pain 24-30 hours after the session. Tendons take time to heal but if you stop running it will go away in four months, no matter how bad it is. Luckily I could do a lot of cross training but it was very depressing. I hope you can get back to training soon.

Thank you appreciate your feedback.

But damn! 4 months! Just the idea of being out for ​​4 weeks drives me crazy. What did you do as cross training? Were you able to bike?

I see a sports doc on Wednesday. I hope he has good news for me.

The first time I got injured, I did elliptical trainer for 6 months, perhaps 4-5 hours per week. After 6 months I was 50-70 sec slower than before the injury. It took me 4 months to achieve same level of PR fitness.

The second time I got injured, I tested to do the elliptical machine without holding the handles because I wanted the sessions to mimic the running motion as much as possible. This caused some pain after the sessions so I stopped doing it and started rowing on a rowerg. It's very easy to train at high heart rate while rowing since large muscle groups are involved. Basically I do all normal running sessions on the rowerg, 60 min easy, intervals, LT-work etc.

Well it looks like this thing can be a real pain in the @ss. It must be good to be back on the road after that. Thank you for your help. I was just wondering this morning what kind of training a rower could give.

Cheers!

I'm not back yet. Baby steps. Scared of new setbacks.

FreakingOut wrote:

c-h wrote:

Sorry to hear that. I had this injury twice in 18 months. First time, I had it for seven months because I didn't listen to my body. I stopped running when I had pain 24-30 hours after the session. Tendons take time to heal but if you stop running it will go away in four months, no matter how bad it is. Luckily I could do a lot of cross training but it was very depressing. I hope you can get back to training soon.

Thank you appreciate your feedback.

But damn! 4 months! Just the idea of being out for ​​4 weeks drives me crazy. What did you do as cross training? Were you able to bike?

I see a sports doc on Wednesday. I hope he has good news for me.

What did the doctor say?

c-h wrote:

FreakingOut wrote:

Thank you appreciate your feedback.

But damn! 4 months! Just the idea of being out for ​​4 weeks drives me crazy. What did you do as cross training? Were you able to bike?

I see a sports doc on Wednesday. I hope he has good news for me.

What did the doctor say?

Hey, I hadn't seen your last post. The doc told me to run through it by warming up the tendon with a heating pad beforehand and applying ice afterwards if necessary. I was skeptical and with good reason! I did one run (2 min jog / 1 min walk / 2 times) and I came home limping due to a major calf cramp. The inflammation had returned to my ankle after only 5 minutes of running.

Are calf cramps common when dealing with peroneal tendonitis? I know it can be related to stiffness in the calves but I had no problem before.

I haven't run since and saw a PT yesterday. A completely different approach. No running until I can do one leg calf raises for several times pain free. I had a dry needles treatment too. I seemed to have respond well on the spot but today I don't know. It seems more sensitive to me. He also found something in my lower back that could be related to some stiffness in my hip and my tendon problem.

In summary, strengthening, i.e. balance on one leg, ankle eversion with elastic band, calf raises with two legs to start and peroneal muscle massage with a foam roller and a stick.

And you? I hope your return to running is going well.

Someone has a suggestion of shoes that might help? I usually alternate between the Pegasus 35/Turbo, Zoom Fly Flyknit and the Go Run Ride 7. Could a little more stability help? I think of the Nike React Infinity Run. It seems hard to find a shoe that will not irritate the tendon below the ankle bone with the heel counter. The weird heel counter on the Pegasus probably contributed to my problem.

Thank you all