Living with Posterior Tibialis Tendinopathy

[Colin Ardron]

This could just as easily have been posted under general or fell or track and field or injuries but since I only got back from the Alsager 5 about two cups of tea and a big fat late breakfast ago, it's here under Road Running.
For those who are interested, the post tib. tendon runs from the back of yer tibia and behind the inside of the ankle to support the arch of the foot (physio types correct me if I'm wrong). If you over pronate as I do, and if you have worn minimalist fell shoes for many years as I have done and worse, have worn them to destruction, you will likely experience this problem. First noticed it about 10 - 12 yrs ago; went to podiatrist, had the diagnosis, fitted with custom orthotics. This managed the condition very well until 2012 when it re-surfaced with a vengeance. There is no cure as such, but it can be managed with proper advice, orthotics and exercises. I've not been consistent with the exercises and so I think, have paid the price. So late last year I took the decision to do the exercises every day (sometimes twice a day) and to wear the orthotics virtually all my waking hours yes, even in my slippers!
So today was the big test. Could I survive a flat 5 mile road race with no serious repercussions in the foot area?
Well apart from posting my slowest 5 mile time ever, the prognosis is encouraging - so far. What next? Street "O" on Tues evening; continue with fitness centre three times weekly coupled with two or three 5 mile jogs around local footpaths. The next test is the Windy Hill fell race on Feb 16th and then we will see.

[Nicky Tasker]

Hi Colin

I had trouble with the same tendon last year. It's been ok recently apart from the occasional twinge. You mention exercises and I was wondering what they were. Perhaps I should be doing them too!

Thanks
Nicky

[Colin Ardron]

Hi Nicky,

see this:http://www.youtube.com/watch?v=8FtzqE29r4g which describes one of the exercises I do - others are a variation on this. Basically you are trying to strengthen the post. tibialis muscle which with the associated tendon supports the foot arch. I went to see a physio followed by a podiatrist who recommended orthotics and exercise.
I also wear an ankle brace (when I remember) which gives lateral stability to the foot as one of the side effects of the condition is a tendency to "go over" on the affected foot. You can also strap the foot (lots of guidance on the web) with ortho tape. This is just my experience and shouldn't be taken as advice - consult specialist for that.

Colin

[Donworkin]

I was wondering why you wore that contraption around your neck, Col.

[Colin Ardron]

On top of everything else I have to put up with inane comments from chicken farmers!

[Nicky Tasker]

Thanks Colin. I think I'll give it a go and see if it helps.

Nicky