Don’t let this little monster in your sock hinder your training.
As you start to increase the distance in your training, now is the time to be aware of common injuries that can occur.
Tibialis Posterior Tendon (Tib post) Dysfunction:
Runners be aware there is a potential monster lurking under your sock. This monster first shows its true colours as you begin to increase your mileage. You may suddenly begin to develop sharp pains and a constant discomfort in the arch of your foot. You may also notice some visible redness and swelling on the inside of your ankle and foot after running.
It will make running very uncomfortable, but you will convince yourself that it is only a minor issue and it will somehow disperse as you continue to increase your training mileage. Here is the truth in a nut shell, this overloading injury will not disappear as quickly as it came on. If left untreated it will prevent you from completing that mini/half or full marathon that you have trained so hard for.
What does the Tib Post muscle do for your foot?
It provides stability and tension to help maintain the arch of your foot when you push off the ground when walking or running. Thus, allowing your body weight to be shifted to the outside of the foot when mobilising.
How do You know if it is a Tib post tendon dysfunction?
Lock your knee straight and push up onto your tip toes as far as you can go. Does this cause you pain on the inside of your foot between your arch and inside ankle bone? If so you may have tib post tendinopathy.
So, what can I do to prevent this problem from becoming an issue or from allowing it to get worse if it is already an issue?
Remember here in Platinum we are all about pre-habilitation. If you haven’t previously read one of our blogs this is preventative program to address any muscular imbalances or strength deficits before they become an issue. If you are training for an endurance running event, follow the exercises below to prevent Tib post dysfunction developing.
If on the other hand you have already developed some medial ankle pain and arch discomfort now is the time to address it. You have two great options.
Option 1. Come and see one of our amazing physio team here in platinum to get an accurate diagnosis. Let us put you on the road to recovery.
Options 2. Attend Anthony’s workshop on Saturday the 28th of April in our clinic in Clonskeagh. Places are limited, and it is complimentary to all our platinum community.
4 simple take home pieces of advice:
- Do not completely off load the foot for too long, only initially to stop the tendon breakdown cycle. During this phase complete non-weight bearing exercise as below.
- Progress to weight bearing exercise’s every two days. Sets and reps will depend on how irritable your injury is.
- Slowly progress the loading to the tendon whilst performing these exercises.
- Stretch both muscles in your calf on a regular basis.
This injury does not have to be the end of your training regime and consequently the end of your ambitions to complete your event. It can be both prevented and managed with the correct treatment and rehabilitation. Don’t delay book an appointment to see our specialist foot and ankle Physiotherapist Anthony Pierce. Also remember to book your slot for our complimentary foot and ankle workshop on Saturday the 28th of April at 10am in Clonskeagh.