Posterior Tibialis Tendonitis, can I run if it hurts?
by Joe Z
(Pennsylvania)
Hi.
I have been getting in shape for a half marathon, and I believe I have a posterior tibialis tendonitis.
The pain I get when I run is in the lower rear part of my calf (between the meaty part of my calf muscle down to and including the ankle, more or less).
Also, there is a very tender spot right behind my inner ankle bone. I didn't see a specific treatment for this, but I am assuming that massage and ice baths, and ice massages would work well for it. (I am not really sure what exactly caused this, although I was using an insole for morton's foot for a while, and I had to remove it since the insole was causing painful pressure, and soon after removing it the tendonitis started up, so I think removing this insole suddenly may have contributed).
Do you have any other suggestions specific to this tendon?
How long should it take to heal if I take the appropriate steps?
And, I noticed that you say that rest alone will not heal tendonitis, but should rest be part of the therapy at all?
Can I run on it if it is a little painful, or should I wait until it is completely pain-free?
Thank you.
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Joshua Answers:
Hi Joe. Posterior Tibialis Tendonitis, you say?
As far as Tendonitis goes, do you think you have actual damage, or just irritation and the body's respoonse to perceived and/or potential injury.
Meaning, things get tight, they start to hurt, and -somewhere- in there you may or may not be getting wear and tear injury.
Your questions in bold.
Do you have any other suggestions specific to this tendon?
Nothing specific to that tendon, as opposed to any other muscle/tendon structure.
How long should it take to heal if I take the appropriate steps?
Depends. If you hit it hard with icing self massage (and ice massage) and take it easy on the legs running wise for a week, in the neighborhood of 2 weeks.
Longer if you self care less and/or run more.
It's a ratio of self care to how fast you 'heal' to how much irritation/strain you give to the structure while you treat.
And, I noticed that you say that rest alone will not heal tendonitis, but should rest be part of the therapy at all?
Rest won't help reverse the dynamic. But reduced irritation and strain will, obviously, reduce the amount of negative factors while you self care.
Usually I say, self care like crazy for 2-3 days while you keep things moving but don't really go run, certainly avoid any sensation of pain.
After that you can phase in running, and see how much you need to self care to keep the pain down.
Pain isn't necessarily a problem, as it's most just pain enhancing chemical released by the Process of Inflammation.
The trick is to NOT dial up the inflammation process, which makes you hurt more, makes muscles tighter, and pushes you towards the Downward Spiral.
Can I run on it if it is a little painful, or should I wait until it is completely pain-free?
It depends on how much you pay attention to it, how much you are willing to ice it and massage/stretch the structure(s).
Make sense?
More questions, more answers.
Joshua Tucker, B.A., C.M.T.
The Tendonitis Expert
www.TendonitisExpert.com
