Peroneal Tendon Issues

Discussion in 'Health, Nutrition, Injuries & Medical Conditions' started by C-Dog, Mar 23, 2011.

  1. C-Dog

    C-Dog Barefooters
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    I was diagnosed with a Peroneal Tendon issue a few weeks ago. So, I have been taking anti-inflammatories, icing it every other day (I forget), and not running or doing squats. I am also wearing an Ankle compression sleeve and using heel lifts in my shoes. Does anyone have any experience with this? Anything I am missing, and how long did it take for you to get back to running?

    I am already signed up for Bay 2 Breakers, so I need to start training for that the first week of April.
     
  2. Jimmy Hart

    Jimmy Hart Barefooters
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    sadly sir you could be on a

    sadly sir you could be on a long road to recovery. peroneal issues usually don't fix fast unless you can completely stabilize the ankle. if you want a quicker recovery you need a boot. without a boot there is no real time table because you'll be using the tendons during the recovery process. like most typical inuries you can target 6-8 weeks as a standard but don't be surprised if it takes longer.

    just keep doing what you're doing unless you want to go for a boot. In terms of training...well that's a very hit or miss subject when it comes to this issue. if you go back too soon you run a good risk of over doing it and tearing the tendon or tendons so you gotta be careful and listen to the body.
     
  3. rpierce

    rpierce Barefooters
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    I can only commiserate. 

    I can only commiserate. I have had the same problem off and on for the last 3 months. When the soft tissue around the outside of my ankle is just swollen and there is little to no pain, I have been able to ice it regularly and continue with my running routine. Unfortunately right now I'm at a point where the tissue is swollen and I have the pain in 2 places (an inch above the heel on both sides of my left ankle and midfoot on the top left side of my left foot).

    I too am taking time off from running (I'll have to bike to keep up the cardio) and I'm doing all the things that you mentioned, plus I am seeing a sports therapist tomorrow and he has already suggested the heel lift and that I go back to wearing a shoe with some support. I'm conflicted about the advice to go back to shoes and I'm wondering if anyone else has some input on this...

    As a side note - In 16 days I hope to be able to run even if I have to wear a compression band and take Ibuprofin up the ying yang as I'm signed-up to do a 200 mile relay. My portion is only 13 miles, splt between 3 legs, over a span of 30+ hours. Needless to say I'm a little worried that I won't be able to carry my weight (literally). I suspect I might be limping into my exchange stations.
     
  4. Barefoot TJ

    Barefoot TJ Administrator
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    Good luck with the recovery

    Good luck with the recovery and the relay, Rene.

    C-Dog, that sucks for you too. Hope you can heal well.

    From what Jimmy says, I'd go for the boot.
     
  5. Nyal

    Nyal Chapter Presidents
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    Sorry to hear this. If you

    Sorry to hear this. If you want my advice, skip the race. This is an issue that will worsen if you ignore it. AND as a BF runner it is worse because your affected foot will hit harder and that will set off a series of issues. Took me ten months. Skip it.
     
  6. jschwab

    jschwab Barefooters
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    I had peroneal tendonitis. It

    I had peroneal tendonitis. It was my weirdest injury. It ended up being related to my street shoes and was alleviated when I started wearing my running shoes everywhere (pre super minimalist, but I was still wearing relatively minimalist trainers - NB 790's). Running was neutral or even helpful. One time I woke up barely able to walk and in horrendous pain. I decided to walk to my run start just to "see" and go through the motions. By the time I got to the park, the pain had alleviated. I ran 10 miles and the pain did not come back for 4 solid months when I started wearing bad street shoes again (flip flops). I always recommend folks really look at what they are wearing when they are not running, because bad shoes is a primary cause of this injury.
     

  7. Barefoot TJ

    Barefoot TJ Administrator
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    That is so true, J.  I spoke

    That is so true, J. I spoke to Dr. James Stoxen on the phone for a long time about his Human Spring Theory and the books he is writing about it, and he said flip-flops are not good for us at all. He said we subconsciously grip them to keep them on our feet, since there is no heel strap, and that becomes part of our walking-nature even when we are not wearing them, which then introduces all sorts of problems in our bodies. Fascinating stuff. He should be joining us here soon, but he's traveling at the moment, very busy.
     
  8. peacekaren

    peacekaren Barefooters
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    I wasn't a runner at all

    I wasn't a runner at all before I started MR/BFR. My first week out I put in 16+ miles in VFFs. Second week I had managed about 8 miles of BFR before BAM! -- peroneal tendonitis. I didn't know the warnings about TMTS until I had already done WAY TMTS.



    The ankle soreness wasn't too bad at first, but there was some swelling. I didn't run, but I didn't really stay off the ankle at all. Then I made a serious mistake and kept my regular appointment to donate blood. The ankle wasn't really bothering me that morning and I did not yet realize how serious the injury was, so I didn't give it a second thought. Within a couple days (still not giving the foot any rest) the ankle swelled worse and I could hardly bear weight on it.



    For the next week I treated with rest, ice/heat (alternating), compression, elevation and Advil. Once I could bear weight comfortably I started slowly with these rehab exercises.

    http://www.summitmedicalgroup.com/library/sports_health/peroneal_tendon_strain_exercises/



    I found swimming to be not only a good cardio alternative while I wasn't running, but a help for the ankle. I also found that sitting with my ankle in the hot tub using the water jets to massage the ankle was a great help.



    Two weeks later I started adding a short walk just before the rehab exercises. I continued to go barefoot all this time.



    The pain was gone after I started treating the injury seriously, though some tenderness continued for several weeks. The swelling was there for 2 months(!) and I did not start running again until ALL of the swelling was gone and there was no more tenderness. Then I eased back into running very, very slowly. This was almost 2 years ago and I've not had any problems with that ankle since then (knock on wood).



    In my case, at the time of the injury I had only been a runner for 2 weeks, so waiting 2 months before running again wasn't nearly the frustration for me as something like this is to a seasoned runner. For what it's worth, I was 40 years old at the time of the injury. I've found that healing in my 40s takes much longer than healing in my 20s and early 30s ever did. If you're younger, you may find your recovery goes faster than mine did.



    My advice is to use the rehab exercises in the link as soon as your foot can handle them. I found the wobble board exercises most helpful. I continued that exercise routine long after the ankle healed and, 2 years later, I still do them on a periodic basis. Tendon injuries generally heal slowly due to the relatively low blood flow to tendons; donating blood while healing a tendon injury is not a good idea. Use heat and massage (a hot tub works great if you have access to one) to help increase blood flow to the ankle. Avoid running until the injury heals. At the very least, avoid racing until the injury heals so that you're not tempted to push it. If you do run, take a least one rest day after each run to allow time for delayed feedback from the ankle. A heel lift might help, but I did fine going barefoot nearly all of the time (not just during exercise, but all throughout the day, even at work).



    Good luck with it. Hope you heal quickly!



    Peace,

    Karen
     

  9. C-Dog

    C-Dog Barefooters
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    Well,  There is some good

    Well,

    There is some good news and some bad news in this thread. On the one hand, I don't have (nor have I ever noticed) any swelling, and the ankle is not particularly tender to pressing on it unless I really try. I don't really want to miss the races that I have already signed up for, so I guess I will just have to take it slow and stop wearing flip flops. I suppose that I can run with my running shoes for the couple of races I still have scheduled. I should be able to mid/fore foot strike even in shoes by this point. I was kinda hoping to go bare or with Huaraches though.

    At this point, I have only run 3 times since the 28th of February (a race on the 28th, 30 seconds slower than my PR, and 2 testing runs of 1 mile and 2 miles at super slow pace). After the race on June 1st, if the pain is still there I guess I will have to ask for a boot :(

    The pain was there if I pushed on my ankle for several months with no real adverse affect on my performance that I found. Hopefully it gets even better in the next week and a half. Then I can return to running with either the sleeve or a tape job.



    Also, my diagnosis was from my GP, should I get a referral to a Podiatrist to be sure? I did get XRays and nothing showed.
     
  10. jschwab

    jschwab Barefooters
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    Lose the flip flops and you

    Lose the flip flops and you might solve all your problems. This injury is so related to gripping down to keep shoes on I have seen it referred to as the "Uggs injury". House slippers do me in, too. On swimming - if you do choose to swim with this injury, you might want to use a buoy between your legs so that your not flexing your ankles and aggravating the injury.
     

  11. rpierce

    rpierce Barefooters
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    I went to a sports therapist

    I went to a sports therapist today and he massaged the calf on the leg with my bum foot plus he noted that this leg is longer than the other leg... hips might be misaligned. He also taped my leg from the bottom of the foot up the calf to try and take some pressure off of my achilles. He told me to wear my cushy running shoes while this heals and he recommended that I get a transitional shoe with some cushion. After a long conversation and some demonstations, I think we both agree that my problem has been caused mostly by bad form (I've been running more on my toes...) and trying to do too much too soon. He thinks it's possible that I'll be able to do my race... but so do I, so that's not saying much... It's possible that I could win a million dollars.... I could...
     
  12. Barefoot TJ

    Barefoot TJ Administrator
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    Good luck, RP!

    Good luck, RP!
     
  13. C-Dog

    C-Dog Barefooters
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    WEell, the foot still hurts

    WEell, the foot still hurts on occasion, especially if I poke it a lot or if I where shoes all day. Seems i can walk around barefoot pretty well, but once I put on my shoes it starts to bug. I got the KT Tape on, and I am going to go for a run tomorrow. Hopefully it doesn't hurt much. Gonna have to get it re-evaluated after my June 5th run if it doesn't feel better. I think just really concentrating on my form should help some, and no more running on the left side of the road, since that's what I was doing the two weeks before it started to hurt.
     
  14. jschwab

    jschwab Barefooters
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    I'm glad to hear it's getting

    I'm glad to hear it's getting better. It was totally shoes for me that did it. Even KSO's were bad (Bikila's, oddly enough, are fine).
     

  15. Barefoot TJ

    Barefoot TJ Administrator
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    I wonder what's going on with

    I wonder what's going on with you too, C-Dog. How long have you had the pain? Why do you suppose you can't wear shoes without pain? Is there any swelling?
     
  16. C-Dog

    C-Dog Barefooters
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    I have had the pain when

    I have had the pain when poking for like 6 months, but it got worse about 2 months ago for some reason. I am pretty positive it's the peroneal tendon, all the pain point to one of those tendons. I think it's the one that your pinky toe interacts with. I was running on the left side of the road before the pain kicked up, so my foot would have been bending in during those runs which probably aggravated it. The worst part is that without a boot you can't really immobilize it. You can just stretch it and strenghthen it as much as possible.

    I did my run yesterday 4x 4/1 intervals and felt decent during the run. Then I spend the whole day walking about my house for a BBQ, so its a bit tender today. I think I am just going to gut it out until after my June race then get a boot if it still hurts.

    I have Kaiser for my insurance, so getting to a specialist is like pulling teeth. When I was on a standard PPO, I would just go see a podiatrist, now I have to get my generalist to allow me to see a podiatrist!!

    I don't think there is any swelling to me, but my feet are a full size different normally, so it's a little hard to compare them ya know. For the shoes, I don't know, maybe my feet just hate shoes. I have been wearing flipflops/sandals for so long every day, that wearing shoes is odd for me LOL.
     
  17. Barefoot TJ

    Barefoot TJ Administrator
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    Wearing flip-flops could mess

    Wearing flip-flops could mess you up, according to Dr. James Stoxen, The Human Spring Theory. He says when we walk in flip-flops, we are grasping the shoe to keep it close to our foot, since it doesn't have a back strap. He doesn't recommend them at all. Try huaraches instead. My feet hate shoes too!
     

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