Posts Tagged ‘posterior tibial tendon’
Try This! A Cross Friction Rub to Help Healing 4/3/2016
While going back through my posts, I found this tip hidden in the text: a cross friction rub.
The cross friction rub is a wonderful tip that was given to me by my first Seattle Physical Therapist, Travis Orth. The cross friction rub is done by applying friction perpendicular to the tissue that is in pain for approximately 1-2 minutes. Only apply enough pressure to feel like you are applying friction across the area as the tissue will likely be tender to the touch. The purpose of the friction is to help to increase healing in a tendon/ligament, particularly one that is inflamed and has been diagnosed with tendonitis.
After the cross friction rub, it is a good idea to ice the area. When using ice on your body, you may rub a cube of ice over the area: never stop moving the ice and stop after 2 minutes or when the area becomes numb. Or take a bag of ice covered with a towel and apply it to the area for 15 min being sure to check your skin. Ice can burn your skin – especially the ice packs. Regular ice has less of a chance of burning your skin because it melts on contact, but ice packs are more likely to cause skin burns because the chemicals inside the pack do not melt. As long as you keep this in mind and move the ice or ice pack regularly, the chance of ice burn is relatively low.
In my case, I have worked on my Posterior Tibial Tendons on my right and left ankles. After a run that has left my PTTs slightly inflamed (most runs, actually), I give myself a cross friction rub because it always makes the tendons feel so much better. I do not usually ice my PTT because the ankles have less circulation and another physical therapist, Brian Crosier, recommended that I try allowing the feet and ankles to go through the normal inflammation cycle. I find that it is the same with or without ice in that area.
Note: This method does not work on all tendons/ligaments. For example, the Illiotibial Band (or IT Band) that has been diagnosed as having tendonitis, does not usually respond to the cross friction rub, although it probably won’t hurt you to try it. In addition, if you have bursitis and are trying to “work it out” by massage or cross friction rub, most likely it will only get worse as bursitis is an irritation of a bursa (a small fluid filled sack that provides cushioning around bones and ligaments). Massaging an inflamed bursa will only make it more inflamed. So, if you want to be sure you are on a ligament or tendon, check the location of the pain to look for a possible bursa (in joints of shoulder, hips, knees and elbows). This website has great illustrations: Bursitis – Mayo Clinic.
So, what next? Zone 2 Training – March 30, 2016
Posted by admin in Training (running, cycling, etc.) on March 30th, 2016
I seem to have a motivation problem. I have been unmotivated to update here with the various foot items I have dealt with this past year. As seen in the May post from 2015, I had to stop running last summer. In the mean time, I strengthened my feet, stretched my calf, rode my bicycle to Canada, again, and kept on keeping on.
Now, I find myself on the cusp of another beautiful spring/summer training/racing season with two small hitches:
- A corn on the bottom of my left foot (What???)
A corn, for those lucky enough to have never had one is a corn shaped (hence the name) hard callus-like formation under the skin. They usually appear on the toes, but if you are lucky enough to wear ill fitting shoes that cause friction or pressure in one spot on the bottom of your foot, you, too, may develop one of these lovely little guys. I have been trying to get rid of it by repeated use of a pumice stone on that area. So far, it has just continued to look like it does, but I have hope that one day I will get the entire corn out, which will relieve the irritation around it so that the sole of my foot can actually heal. I have since stopped wearing the shoes that I believe caused it. Here’s hoping!
2. Today I broke a toe on my right foot….
All the small inconveniences aside, I am continuing to train and walk everywhere.
I have also changed my running/training philosophy from the focus-on-speed-and-always-go-as-hard-as-I-can to the train-in-Zone-2-heart-rate (using the Maffetone Method) and check-in-to-see-how-my-body-is-doing.
What is a Zone 2 heart rate? One way to find it is to take your age and subtract it from 180. That is the low end of your Zone 2. If you have an injury, or are prone to injury, take another 5 off that number for your low end. Then add 10 beats per minute for your Zone 2.
Ex: I am 39. Step 1: 180-39 = 141; Step 2 (injury prone) 141-5 = 136; Step 3 (add 10): 136 + 10 = 146 –> My Zone 2 roughly estimated is 136 to 146 heart beats per minute.
How do I execute this type of run? I wear my heart rate monitor during the workout. To start, I walk for 15 minutes to warm up my body (I try to find a good hill to hike up so that my heart rate does get an increase during the warmup). Next, I run until my heart rate hits 146 (my heart rate monitor vibrates at me to slow down as I set it up to keep me in Zone 2). Then, I walk until my heart rate hits 136 (and watch vibrates), and I repeat for the amount of time or mileage I am working toward.
I’ve been doing the Zone 2 heart rate runs since January not super regularly because of ski season. I try to only do one load bearing activity per week (i.e. a run/walk Zone 2 training or skiing each week). Since instituting this simple rule/philosophy, I have not suffered from Posterior Tibial Tendon (PTT) inflammation except for the one time that I did a run/walk two days in a row (duh!).
How has my fitness been impacted? I can now workout at least 4 times per week (one run/walk for at least an hour – working toward 1.5 hours or 6 miles – or skiing for one day; two strength training workouts; and one or two bicycle training rides) without injury! This is huge. My goal is to be injury free (whoops – broke my toe!) for this training season, and so far so good on the tendon side.
What am I hoping to accomplish? Over time, this method is supposed to help your body be more efficient and enable you to eventually run faster in a lower heart rate zone. When I run for an extended period of time, my heart rate is typically 163 to 170 beats per minute. So, my goal is to have my heart rate be in the 150’s when I run continuously (at least on flat terrain). Only time will tell for this goal.
Update on Spring 5/29/15
Posted by admin in Training (running, cycling, etc.), Try This! on March 30th, 2016
As I get ready for my grand summer of training, I figure I should reflect on what has been happening with regard to run training, bike training, and how the Whidbey Island 10K went.
So, my training for Whidbey was not super smooth, but I did get a PR! I beat my 2014 time by almost 1 minute 🙂
2014 10K results: total time 1:05:02
2015 10K results: total time 1:04:13.
I ran using the ProKinetics insoles. I had been having trouble with my Achilles tendon on my right leg and Posterior Tibial Tendons in both right and left legs on runs over 4 miles. I stopped once at 2 miles to do a cross friction rub (by the way, awesome way to trick your brain into releasing tendons or muscles!), again at 3 miles, then approximately every .5 miles until the end of the run – more frequent stops if uphills are involved. However, in the race I ran through the pain and made it the entire race without stopping, which is how I got my PR.
After the race, I have not been able to run without pain – anything over 2 miles. Did not stop me from trying to maintain a running regime
Also, side note:
I took the extra 3mm build-ups that come with the ProKinetics and put them in my bike shoes (that are clipless), and suddenly, I felt that I could actually put my big toes down in my shoes. In addition, my knee quit “wobbling” when I pedal. Kind of like magic. More on that later….
Now, I am back in physical therapy. More changes, Brian has moved onto an adventure through Ecuador – I hope he starts a blog! So, this week I worked with a new PT because the burning in my calf got to be very bad, and a massage made it very apparent that I have an inflamed soleus. Really terrified of rupturing my soleus. Nasty little muscle to heal.
Turns out that it is my insertion point for my Achilles tendon that is inflamed. So, no running. Lots of stretching and some exercises. And have to keep my head up. Hardest part. Not motivated to do the exercises because they are the eccentric motion that I have done before and not felt a lot of benefit. Bleh. Have to get going, but really sad.
Why injured? Overuse….I ramped up too fast, again. Smart training is key. More research and a plan needed. Definitely should have a plan.
I’m BAAACK! The Next Phase Plan and a Half-marathon!
Posted by admin in Appointments, Try This! on February 1st, 2015
It has been a while since that second triathlon (a.k.a. my last post). In that time, I have finished 4 sprint triathlons, one 10K and two 200 mile bicycle rides (Seattle to Portland (STP) and Ride from Seattle to Vancouver and Party (RSVP))! The reason that all of my triathlons have been sprint distance is in large part due to my run. Specifically, my Posterior Tibial Tendon (PTT) continues to give me pain in distances longer than 4 miles.
Here’s the puzzle: last year in May of 2014, I trained up to and ran a 9 mile training run, which is the longest distance I have ever completed, and I did it without pain. How? I have no idea, and it didn’t last long because quickly after that run, I upped my training with a sprint focused run group with the goal of speeding up my runs and increased mileage on the bicycle rides to accommodate the upcoming STP. Thus, I ended up in the Physical Therapists office with inflamed PTT. Needless to say, I did not complete the sprint speed training nor have I run 9 miles since.
So, why start the blog again? Because on my last visit to Brian Crosier, my Physical Therapist, he unlocked two final pieces to my puzzle, I think, and I want to document this next part of my journey.
In December 2014, I had started training up to a half-marathon, the Whidbey Island Half-Marathon on April 19, 2015, from 2 mile runs. All was great until I started running 3.5 miles and my PTT got inflamed. I also started to feel my tight right hip tighten even more. Hip tightness is a new thing that started over the summer after my STP ride with my untried new awesome carbon fiber frame bicycle, but I can tell you that story another time.
S0, I entered Brian’s office with mildly achy PTT and a fairly tight hip. As he was trying to figure out how to help me since I had already been through PTT treatment, and I was already applying the techniques he had taught me over the summer, he discovered an immobility that he had not considered treating before: my mid-foot.
So, after Brian got the foot model, much like the picture above, he began by telling me about the three arches in the foot. There is the major arch that everyone knows about, then there is an arch on the outside of your foot between your heel and your midfoot, and finally, your toe knuckles are supposed to be an arch, but most people’s are flat and not arched at all. Hmm – I’m definitely in the flat toe knuckles camp: no surprise there.
He then added that my left big toe knuckle cannot touch the ground. I laughed and told him that my left big toe knuckle touches the ground every day 🙂 He responded by using the foot model to explain that on my left foot, my main arch compensates a lot for immobility though the mid foot or the navicular bone and the cuneiform bones, meaning it flexes or “falls” in order to allow my left big toe knuckle to touch the ground because those bones do not flex enough on their own. Consequently, the Posterior Tibial Tendon attaches to the navicular bone, which means that my PTT is already being stretched out everytime I flex my arch.
Whoa! What? When Brian told me this, so many issues that I have been having my ENTIRE life began to fall into place. I have always felt like I walk on the outside of my feet, and I have these weird outer foot calluses to prove it. Also, Brian had been coaching me to land “flat” with my feet (i.e. land mid foot with by toe and outer foot touching at the same time) because I land on the outside of my feet then roll in, which puts a lot of pressure on the PTT since it is in charge of the downward/flex motion of the big arch. Well, I have been trying to land “flat” since summer 2014, and I was not feeling very successful. Guess why – I can’t. I physically cannot get that big toe on either foot (the left is worse, but the right foot suffers as well). Finally, when I ride my bicycle, even after a fancy fitting with the spacers placed to help get my knee in the correct place, I always felt that I could not get my big toes down inside the shoes. Of course NOT! I felt so much better knowing that despite my trying and failing, it was a mechanical restraint.
But with me, I’m not satisfied with just the why. I want to know the next step – how do I correct this? Of course, Brian did not disappoint! He had invented a stretch for those small, largely immobile bones of the midfoot. Â I will post a video soon with details on how to do this stretch. For now, know that after the first stretch with Brian, the tops of my feet were sore (both left and right) for two days, and the stretch is not very big. It is just that that part of my foot had never really been stretched.
Another component of the foot issue is how to get the big toes on each foot to touch the ground while still maintaining as much subtalar neutral (ankle being neutral and arch not fallen) as possible? This took convincing – Brian suggested ProKinetics® insoles that have 3mm build-up under the big toe area on each foot (see red part on the photo below). As most of you know, if you have read very much of my blog, I do NOT like inserts of any kind. After working for over a year to get out of prescription orthotics, I am not very enthused about having to use any kind of inserts again. However, Brian made a compelling point: with these inserts, my feet could possibly be placed into a better position that would allow more natural functioning with less pressure on the PTT. Hmmmmm….why does he always make such good arguments?
So, I got the ProKinetics® Insoles. They have a 3mm build-up (in red) under the big toe as well as a removeable (yell0w) arch support. In addition, they come with an extra set of 3mm build ups (orange) in case you would like a 6mm build up.
ProKinetics Insoles
Since lots of my shoes are more minimal (Five Fingers and Luna Sandals), I also purchased a really cool adhesive lift that you stick directly to the ball of your big toes called SoleMateâ„¢ Comfort MicroLiftsâ„¢. Very cool products.
I am still in the test phase of running with full insoles, but so far the first run has been good, and I wore theSoleMateâ„¢ Comfort MicroLiftsâ„¢ with my cycling shoes today and what a difference! I know what the bike fitters have been telling me about using my whole foot – I could actually do it! My inner thighs are going to be very sore since I can access their power now, too!
The picture shows how the SoleMateâ„¢ Comfort MicroLiftsâ„¢ look and adhere to your foot. Weird, but very effective. I will say that I wore them for my trainer ride on my bicycle, and I put them back on my feet after my shower and wore them for approximately 8 more hours. Around hour six, I could tell that the skin under the adhesive was getting  a little irritated. However, when I removed it I did not have any lasting redness or raw places. The website says that these can be stuck directly to the inside of the shoes, too. So, I’m going to try that to see how it works. Definitely adding the additional 3mm orange pieces to the bicycle shoes, though!
Part two: tight hip
The why – my Sacroiliac (SI) joint on the right side, as seen in the photo below, was tight, which was impeding my ability to do some rotation and other movements, and my hip muscles, specifically the gluteus minimus, were taking up the slack and ending up overworked and tight.Â
Once again, bells were going off all over the place! YES! The SI joint was tight on the right side! Of course, a few years ago I had spent an entire summer using a lacrosse ball on the right SI joint when Brian had suggested that I tuck my tail bone when I run in order to use more core muscles and attain a more efficient running form. I had not really thought much about my tail bone once it had stopped hurting, but I had never really treated it. Well, SI joint, those days are done. I am not going to neglect you anymore.
The how on treating the SI joint? To have Dr. Larry, my wonderful Chiropractor, do his magic on the SI joint when I visit him and to re-start some tennis ball massages on the SI joint. Also, I have a massage therapist, Brad, who has been working on my right hip. He will be better able to attack the problem with the new information as well. Gotta love having a village to keep it all working smoothly!
So, this is the next phase – unlock mobility in my midfoot and loosen up the SI joint on the right side. I’m still signed up for that half-marathon in April, and I’m looking forward to the training! If I can find the right combo of mechanical advantage and training pace, I may just make that race! Stay tuned!
9/30/12 – TRIFREAKS Triathlon Sprint: A For Reals Triathlon
Posted by admin in Training (running, cycling, etc.), Triathlon Training and Races on September 30th, 2012
Today, my brother-in-law, Drew, and I completed the Trifreaks Triathlon Sprint. It was his first ever tri and my second. So, being the seasoned vet that I am, I was giving advice and helping him gather his gear and set up his transition area. I even took him to Greenlake for a pre-race swim on Friday when he arrived in Seattle because he had never had a chance to swim in his wetsuit. Yes, I am rad. Totally.
We excitedly picked up our race packets yesterday in Kirkland, the race location. Having spent relatively no time in Kirkland, I was not familiar with the race course. So, we drove it.
OMG. The bike course.
HILLS.
No, that wasn’t the last hill, there’s more. Oh, good a flat – no WAIT! The hill keeps going around that turn.
For 2.37 miles we climbed a total of 430 feet. Then we went down and up, down and up, down and up, then a final descent of 430 feet over 2.40 miles. That final descent looked kinda scary, but much better than another climb! The real kicker was that we had to do it all AGAIN – yep, two laps to make 13 miles. Yay!
I guess it is good to know what you’re going to be facing, but man, does it have to be so blunt?
Anyway, that was yesterday. Today, we got up to 48 degrees F. Whoa. That is cold. A wetsuit cannot save you.
The rundown:
4:00am – alarm goes off.
5:45am – arrive in the dark and 45 degrees to rack our bikes and set up our areas (note to self: take a head lamp next time to see in the dark).
6:30am – first of TEAM ERIN arrived with Lynda and Matt, who randomly ran into Adam in Starbucks!
7:00am – the sun started to rise, and we have wetsuits on. No shoes – thus begins the numb toes.
Drew and I had decided to go in the 5th or 6th wave (somewhere in the middle) since we figured we were middle finishers. So, we didn’t start until 7:30am. First of all, you know it is cold outside when the 65 degree F water feels warm. By the time I hit the water, I definitely had numb toes and several numb fingers on each hand. I was mildly annoyed and scared by this, but I figured that once I started to swim, I might warm up enough to get those digits back to having some feeling.
Around 7:25am, our self-selected wave started. We were off! The first leg of the triangle went great! I decided to polo free style out of the start line, then I did the breast stroke for the remainder of the race. One goal is to freestyle the entire race. Once around the first corner buoy, all hell broke loose.
I could NOT see! We were heading due East, and the sun was just over the horizon right where the next buoy should be. Wow! Then, there was the steam coming off the lake to add to the fun. I used the boats and other people as sights, but I lost time here due to being disoriented and blinded by the sun. Meh.
Last third was cake without the sun in my eyes and I made it in in 24:41. Not bad! Right on target. I would have been faster if not for that sun thing in the middle.
One long (7minute) transition later, and Drew and I started the bike. My chain was off the bike, I guess from being jostled in the commute or something. So, I put it back on and took off. Drew left me in the dust. His superior mitochondria from Colorado living were starting to show at this point.
Ok. I brought a jacket for the ride, but the transition area was warm, in the sun and out of the wind. So, I did not think I would need it. Until I got on the bike where in the shade with the wind, it was quite chilly. I’ve never wished for a jacket so much in my life!
We started that aforementioned 2.37 mile hill. Then, the down and up portion. Not too bad. Wait, there’s a really steep two hill up ahead! YIKES! I made it in the lowest gear. Then, I bombed the downhill for maximum enjoyment.
When I noticed it took me 35 minutes on the first lap, I realized I was not going to beat my previous Danskin time of around 40 minutes. It also dawned on me that I would have to do it again. I was heavy with doubt that I could do it, but I did! I completed the bike in 1:10. I am totally proud of this time!
I did a 2 minute transition to the run, and I did not have nearly the dead leg this time because I had the dead feet. My toes and forefoot were completely numb. It felt like I was pounding wooden logs on the ground. YUCK!
The run is my nemesis, and as such, I was not too excited for it. As I was getting into the groove, I ran into Drew on his way back – wait a minute! He’s NOT WEARING SHOES!!! Yep, Drew had taken a tip from Adam and run half the race in his Five Fingersâ„¢, and once he figured out the course, he removed his shoes for the last half. So cool!
Meanwhile, I was beginning to feel my posterior tibial tendon as well as my toes and forefoot! I have been working on a new stride and mid-foot strike with Brian during Physical Therapy to relieve the stress on that tendon, which I was trying desperately to obtain with minimal to no success. I could not feel where my feet were hitting the ground through my triathlon shoes.
Wait – what if I took my shoes off, too? So, for the last mile of the run, I, too, ran BAREFOOT! It was fantastic.
I could not have run much more distance barefoot, though. I carried my shoes in my hands and enjoyed the feel of where my feet were striking the ground and the ease with which I could make minute adjustments to help my tendon.
Then, there was the finish line. TEAM ERIN were all there, and they surprised me by running me in! It was so fun!
TEAM ERIN Trifreaks 2012
I completed the run in 38:42, which was basically what I was expecting with a run/walk pace. All in all, the entire race was 2:23:41. Not awesome, but I am proud of it!
Thanks to Adam for being the most supportive and excellent husband ever! Also, thanks for the awesome picture! And thanks to Peggy, Ollie, Brandon, Melissa Charlton, Lynda, Matt, and Julie for all getting up super early on a Sunday, enduring the freakish cold and running me in! You all ROCK!!!
9/9/12 – A RACE! The Athleta Iron Girl
Posted by admin in Training (running, cycling, etc.) on September 10th, 2012
This Sunday, I participated once again in the Athleta Iron Girl race. Unfortunately, I am still battling the inflamed posterior tibial tendon, which meant a battle with myself the night before. Basically, I am terrified of running because I always hurt myself more when I run. I especially hurt myself more in races because I want to keep going. So, I was unsure as to whether or not this was a good idea.
My physical therapist said that it would be ok. I ran into Coach Denise and Asst. Coach Althea at Dr. Larry’s office on Friday (SO COOL!), and they didn’t really say yay or nay. They just told me to do what I thought would be best for me.
Thus, there I am on Saturday night trying to figure out which side of the fence to land on. Then, I looked at the finisher medal. That’s it. It’s a medal for finishing. I don’t have to win. I don’t have to best my time. I just have to finish.
Ok.
Saturday, I picked up my race packet and downgraded my race from the 10K to the 5K since I knew that I would definitely reinjure myself in a 10K. They made me give up my awesome bib, which was personalized with my name as well as #199. I signed up really early to get that number. I put up a little bit of a fight – read whined – and got on with life.
Sunday, I went to the race with my awesome husband in his “TEAM ERIN” signature shirt and found the coaching team. I ran the first part of the race with a team member, Janna, who was running the 10K. It was lovely to run and chat, but then probably 1.75 miles in, my ankles started to hurt. Since I had promised myself that I would stop if it hurt, I said goodbye to Janna and wished her luck. Then, I walked pretty much the rest of the way until I could sprint down the shoot.
I finished in 38:00:00! Crazy, right! Who gets an even time? This girl!
I looked up last year (2011), and I finished in 31:55. It was my first race in the Vibram Five Fingersâ„¢, and I was super proud of myself as I had bested my time from the previous year, 2010.
Anyway, all day today (Monday) my ankles have gotten progressively more stiff and sore despite two sessions of foam rolling and some self massage. I do not believe they are as bad as they were, but they are definitely more sore than before the race.
8/30/12 – Physical Therapy Blows My Mind
Consider my mind blown. Completely.
I was talking to the ultimate choir today. I was told that there is a podiatrist who believes in minimalist walking/running. He lives in Portland. His name is Dr. Ray McClanahan. Wow! That took me a second.
Also, a physical therapist, Sanatan Golden, in Portland (might have a funny TV show based on stereotypes in that town, but I believe Portland is looking like a good city right about now) who hosts a web YouTube called “Minimalist Mondays. ”
Next, Brian showed me his very own foot treatment. Practicing what he preaches. Doing his own exercises.
Finally, he read my blog. Not all of it, but some of it.
Wow. Mind blown. Thanks, Brian.
Actually, that wasn’t all. I mention that my knee is super crunchy when I do the active hamstring stretches, and he pulls out a mini plunger and some of the ultrasound goo to help make a good suction area. Before we use these things, he shows me how to move my kneecap around to help mobilize it. Then, after noticing how it likes to move down, but not so much up and especially not up and to the right, he squeezes the goo out and begins to plunge my knee. It’s like having traction done on your kneecap, and it feels amazing. He explained that this would help to lubricate the joint as well as encourage more circulation to the area. There was also a bit about the neurological factors involving isometrics and cramps, but it is late. More on that, perhaps later.
Next, he ASTYM’ed my ankle and calf muscles. The right heel where the Achilles Tendon attaches hurt a lot more than the left. Really, everything on the right side hurt more and was crunchier (definitely a scientific term).
He showed me how to massage my tendons and muscles between my big toe and the other toes. This increases the big toe’s flexibility and ability to move out and increase the width of my foot. Oh, I guess I forgot to mention that the wider the foot, the better! Take that shoe industry! Where are my WIDE toe boxes???
I also learned how to stretch the top part of my foot and use a baseball to help increase the flexibility under my forefoot or help the arch that should be there redevelop.
So, now I’ve got 5 exercises!!! I think we’re getting somewhere 🙂
8/23/12 – New Physical Therapist
I showed up to the new physical therapist not too sure what to think or do with myself. I always have somewhat of a haughty speech prepared. You know, I have this foot problem. It’s always been a problem. I know SO much about it. -Insert diarrhea of the mouth here.-
Over the past few months, I’ve been thinking/analyzing my approach to transitioning to minimalist. Specifically, I’ve been pondering how I present myself to others when talking about the strengths and benefits of going barefoot. And I decided that I sounded like a crazed advertisement on the Home Shopping Network or something.
Well, that’s not the look I’m going for. As a matter of fact, that’s quite the opposite.
So, when I sat down with Brian Crosier, the PT at Madison Physical Therapy, I decided to be a little more tactful. I let him ask questions, and I did throw in the extras like the club feet and a little bit of history. Of course, I also plugged my blog.
He then did the usual tests. This time, the numbers:
Ankle Dorsiflexion (ability to bend in ankle) in knee extension (knee out straight): L 4 R 7
Ankle Dorsiflexion (ability to bend in ankle) in knee flexion (knee bent): L 6 R 9
And I quote, “These numbers suggest you have both talocrural joint stiffness, and soft tissue restrictions limiting your ankle dorsiflexion range of motion. This will result in your posterior tibialis needing to engage early in your stride, one of the several things that will lead to increased loading of that tissue.” Cool!
Knee to wall test (consequently, Travis did this test with me in one of my final appointments with him- not sure what those numbers were. I’ll look it up and edit)
Left: 8.5cm (cheating by allowing my talus or arch area to drop and make up for the stiffness), without talus dropping (Brian pointed out the cheating and directed me to not let the arch drop resulting in a smaller number than the right foot!), 7cm.
Right: 8cm
Goal: 10+cm on each foot
He then told me to do two exercises. TWO exercises? Is that it? I mean, I’ve got healing to do. Isn’t there more?
“No,” he replied. He then said very matter of factly, that it was obvious that I like to overdo it. I mean, I was walking right back into PT. Touche.
So, I have a specific exercise for the posterior tibialis and an active hamstring stretch. 🙂
8/19/12 – THE TRIATHLON!
Posted by admin in Triathlon Training and Races on August 30th, 2012
At long last, the day was here! After a week of pouting because my ankles were killing me, I felt rested for the race. READ: I did not go to the gym to do the workout tailored to my need for more stretching in my hip flexors and quads; I did not do my bike, run or swim unless I had to train with my training group; and I barely used my foam roller. I was a mess. I was disappointed. Once again, I had trained too much and injured my feet. MEH.
Well, my wonderful husband also surprised me by saying that we should look at bikes. So, we did, and I got a new, super fast bike! I did not get clipless pedals/shoes because it was Friday before the race on Sunday, and, technically, you’re not supposed to have anything new on race day. However, I figured a road bike (versus the mountain bike that I already had) was a fine exception.
Saturday, I rode my bike to the expo where I picked up my race packet with three numbers and a timing chip in it. What were three numbers supposed to be for? 1. for me to wear on the bike and run 2. to attach to the bike 3. to stick on my bike helmet. Oh, right!
I met Denise Geroux’s (my coach) mentor, Sally Edwards. She was inspiring and very energetic. Then, since I was new, I stayed for the race rundown with Sally. That was completely useful as I learned where all the numbers went as well as a few tricks to use during transitions.
Then, I rode my new bike home enjoying how fast the wind whipped through my hair as I raced along the road at super speeds unattainable on my clunky mountain bike. I then dropped my new bike off at the race transition area and got ready for the race.
Sunday morning at 5am, my alarm went off. Wow! No one said that race day would start so EARLY! Surprisingly, I did not really need any coffee to get going! Adrenaline is amazing.
My husband and I headed out and picked up TEAM ERIN – Ollie, Brandon and Julie (Adam was already in the car with me). They are some of the most amazing friends. They wore the hot pink shirts with “TEAM ERIN” printed on the front and got up at 5am on a Sunday! Thanks guys!!!
Anyway, I got to the race, stood in line for the port-a-potty and squeezed into my wetsuit. I then headed down to the swim start about 15 minutes early to get into the water and acclimate before I had to race. As I was standing waiting for my wave to start, I couldn’t believe it was here. I wasn’t really nervous. Instead, I was excited and incredulous that it was actually happening.
Then, the countdown for the swim began, and we were off! I alternated between swimming all out until I couldn’t breathe and breaststroking until I had control again. I feel like I should send a thank you note to the woman who kept up with me because I shaved 4 minutes off of my time trying to stay ahead of her 🙂
Once out of the water, I had no brain, I was on auto-pilot. “Take off the swim cap and goggles in one swoop, then unzip and peel off the wetsuit to the waste…” In the middle of my refrain, Adam starts yelling from the sidelines. I’m completely disoriented because he’s not part of my plan at this point! What’s he doing here, anyway? Oh, yeah! That’s awesome! He just watched the whole swim and he’s taking pictures (that’s why the pictures are so good- hahaha!).
I continue to the transition area, and just when I think I can get back to concentrating on continuing to remove my wetsuit, while watching for pebbles under my bare feet, Ollie and Brandon show up out of nowhere along the trail! HI!!! Totally awesome! When I arrive at my transition plot, I somehow manage to get out of my wetsuit, but not before removing my timing chip from my ankle. I went through my mental list – helmet, glasses, shoes, number, bike. And I was off!
My new bike was amazing! I did not have pedal cages or clipless pedals or shoes. So, it was just my foot and the pedal with mostly downward pressure to propel me along. I did great until the ramp onto I90 (YES! We got to ride down the express lanes of a major interstate across a floating bridge! SWEET!), I did not gear down enough, and my bike stopped. So, rather than fall over, I chose to get off the bike and run it up the hill. To my great surprise, everyone else was walking their bikes up the hill. I kept thinking in my head, “Isn’t this a race? Shouldn’t we be running?”
Needless to say, my new bike was kicking butt down that express lane. I was feeling really great about my speed until the first person passed me. At this point, I look at her pedals and shoes. My mind responds, “The only reason she passed me is because she’s got clipless equipment.” 😉 I was passed my many more people, most of which also had clipless pedals/shoes. Yep, I’m definitely going clipless now!
Halfway through the ride, I realize that I’m not wearing my timing chip. YIKES! What happens? Will they kick me out of the race? Nah. I’ll just have incomplete times. Good thing I remembered to take note of my bike start time on my own watch.
So, as I entered the transition area, I noted the time at 1:09. I had started the bike at 27 minutes. Yeah, that brain organ is just not cognitively active at present. I’ll ask Adam later – wait! I hear Adam now! AWESOME! The bike to run transition was much quicker – take off helmet, put on hat, put on timing chip and GO!
I started out strong because I knew that “Team Erin” would be there to cheer me on, and I didn’t want them to cheer me walking 🙂 Once out of eyesight, I walked. No one is kidding about that “lead leg.” My legs felt like they were made out of wood or lead or both. Picking them up was torture. Then, one of my team members ran up next to me, and I decided to run again.
I made it about one mile, then my ankles started to burn. Next, shooting pains started to travel along my posterior tibial tendon. GAHHH! I walked. Another of my teammates caught up with me. She and I kept playing catch up for a while. The most amazing thing throughout the entire race was how our team kept cheering for each other when we would see each other along the route. This happened a lot during the run when the route doubled back. We would all high five as we passed one another along the route. Yes, this definitely spurred me on to run as much as I could. I alternated running until my ankles were too painful and walking until I felt like I could run again. I finally gave up after I ran up Genessee Hill and walked in.
Now, I was saving up for the finishers shoot. If there’s one thing I know, people remember how you start and how you finish. So, I was going to RUN down the ENTIRE finishers shoot! And I did. I even pumped it up at the end to finish in 1:48! Less than 2 hours!
Adam and Brandon did the math on the bike, and at 21 minutes on swim and 42 minutes on the bike, I had shaved four minutes off the swim and about 10 minutes off the bike. My run was around 36 minutes (I have no idea how long my transitions were due to forgetting my chip during the bike), which was about 4-5 minutes slower than I normally would have run a 5k, I think.
Overall, what a great way to start triathlons! Ollie bought me a recovery massage at the end, which was such a delight! Thanks, Ollie!
I think meeting up with my training teammates throughout the race was amazing! Seeing “TEAM ERIN” on a field of hot pink was just fantastic! I really would not trade that experience for anything in the world. And next time, I hope to run the ENTIRE 5K.
As for the following days, my ankles got pretty bad – very tight, painful when walking, very painful when running. I started making phone calls – Dr. Larry and Brian Crosier (PT who was recommend by Mac at Born to Run). I plan to make this sort of the final round of foot rehab. I want to get it right this time so that I can run a marathon.
2/27/11 – One Year Pictures!
Posted by admin in My History on March 10th, 2011
I cannot believe it, but, yes, it has been one whole year since I began this journey. I think you will see that the differences in my feet are quite noticeable. Without further adieu, the pictorial evidence:
Before 2/27/10
One Year 2/27/11
In picture one, you can see that my left foot is noticeably less thick just below the toes than my right foot. Also, the second toe on my left foot is very far away from my big toe, which is due to the inside sesmoid bone having been removed years ago. One year later, the left foot is not only noticeably thicker, the second toe is not nearly so far away from the big toe. Awesome improvement for me 🙂
Here’s the money shot:
Before 2.27.10
One Year 2/27/11
Holy crow! Are those even the same feet, Batman? YES, yes they are the VERY SAME FEET!!! I cannot believe it myself in looking at the pictures. Of note, the left ankle still looks a little unfortunate, but not nearly so everted (I think) as before. The ankle bone looks to be more toward the center, and, overall, the ankle looks stronger and more able to provide support upward.
THE FEET!
One Year 2/27/11
The first picture was from 2/27/10, and just look at the splaying of the toes on the left foot. Now, compare the 2010 splay to the 2011 splay – WOW! It has really been reduced. Â I cannot begin to describe how good it feels to know that my feet are not without hope. The thickness of the left ankle has improved s has the definition of the muscles coming off of the foot and up into my shin. I’m not sure of the names of those particular muscles/tendons at present, but that is part of what is helping to realign my foot, I’m sure.
So, I’ve made a lot of improvement, but the journey is not over as I am still unable to commit to a full-time barefoot life due to continued weakness in my posterior tibial tendon. My next steps are (and I have already started the ones with a *):
*1. introduce the VFFs into my daily life for 2-3 hours each day with increased duration in shoes over time
*2. workout in VFFs as my body permits (i.e. I will not workout in VFFs if my tendon is still sore in order to help decrease the chance of inflammation. Sore is okay, but inflammation stalls workouts.)
*3. ease back into running using VFFs and a treadmill (currently walking 2 min, running one min, walking 1-2 min, running one min, walking until reach 10 min)
4. running outside in VFFs on softer surfaces such as grass or gravel using the alternating running/walking method
Here’s to freeing your feet! CHEERS!