A follow up appointment. Foot seems to be healing slowly. Some days I hardly notice it, other times it niggles on and off.
Physio still reckons its a sore bone, 3rd metatarsal joint and that I’m lucky to have sought treatment and recovery to avoid it progressing to a stress fracture.
After a bit of ultrasound and prodding (massage) was advised to maintain reduced mileage on grass to allow full healing. Should see good improvement or full recovery in 3-4 weeks or revisit physio.
Progress seems slow to me but I guess with the weather improving, next race approaching etc any runner would be impatient.
Wednesday 15 March
After a few days of
- foam rollering,
- stretching more thoroughly than usual
- rolling an ice water bottle underfoot, and
- rolling foot on a tennis ball at work
a lot of the soreness and stiffness in my foot had eased. But I still felt some discomfort so visited the physio for a sports massage on my calves/feet.
He pinpointed the remaining focus of soreness at the joint of my third metatarsal. Seems unlikely to be plantar fasciitis as I’d thought. Can’t diagnose it specifically in a massage but could be a stress fracture, for example.
Discussing my marathon in 2.5 weeks, I was advised to try taping cotton wool in the location to soften the impact; run on softer surfaces where possible.
I’m pleased that general soreness and stiffness has eased and now have to monitor this injury/pain.
Got the all clear from the physio to gradually step up training, build in more variation into my running. Need to keep doing the conditioning exercises of course but I won’t include them in my running updates from now on. They’ll just be part of my warm up and cool down routines. My Achilles isn’t flaring up, sometimes very minor niggles but nothing to affect my running style and they should fade away over time. My hip feels more flexible after these conditioning exercises and the physio can feel the difference in the pelvis joint he’s been focusing on. No more appointments needed.
Better start looking for my next race then 🙂 Maybe an autumn half followed by the full distance in the Spring…?
Gave physio an update on the marathon and the two training runs I’ve done since my last visit. Had a stiff heel after the second training run but its eased off by today. Physio was really pleased at progress and wants to work on conditioning to try to prevent recurrence and other injuries. The diagnosis is still that a joint in my right hip lacks the same freedom of movement and flexibility of my left joint.
Went outside and learned dynamic stepping exercises and hopping routines (plyometrics). Can do these routines and mix with some running.
Next appointment is in three weeks.
Saturday 13 June
After some improvement with right Achilles I’ve had a couple of days with occasional soreness. Completed stair/step exercises ok.
Physio said heel seems to be settling down but the new soreness could be several small tears that are appearing during the recovery. Pleased with progress and he videod me running on a treadmill. Right foot isn’t landing as far forward as the left, it’s a noticeably shorter stride. This foot placement means I have to push off more with right leg, and this has been overloading the Achilles. Linked this short stride with right hip issue he identified last time, so did some more treatment on that and applied some k tape too. Went back on treadmill after.
Discussing the Liverpool marathon tomorrow I was surprised the physio said I could do it – as long as I paid attention and stopped if in serious discomfort. He didn’t think I would do any serious damage to Achilles and was content to let me have a go. Can also do bits of running while on holiday in France if I feel like it.
Wednesday 3 June
Making great progress. From yesterday (Tues) I could walk without limping. Still got an insert in my trainers. Only a little heel soreness from time to time.
Physio manipulated right heel. Also looked at my back and joints. My right hip was not as flexible as the left, so he worked on that and I noticed the difference afterwards. Jonathan talked about part of the hip that normally has a very small range of movement, just 2 degrees, and if that gets restricted it can have a bad effect on gait, etc.
Reapplied physio tape to heel, keep taking the ibuprofen for another week. Learned some exercises to do on stairs. Do some brisk walks but no running yet. Take shoe insert out from the weekend.
Next appointment Weds 10 June, when I will also have an assessment on a treadmill.
Friday 29 May
First appointment at the physio for help with my heel. Diagnosed as a small tear where Achilles tendon joins the bone. Looks like a month without running at this stage. Physio manipulated my heel and applied tape. I’ve got an insert for my shoe and been told to take ibuprofen to reduce inflammation. Though the manipulation was a bit painful tonight my heel is already feeling a bit better. Next appointment on Wednesday.