>Health and Nutrition>Recovery from ruptured ligaments plus accessory navicular syndrome
I've not been able to run at all since the start of August, The basic summary is that I twisted my feet in a not very exciting way and they hurt a bit, meaning I couldn't easily weight the left one in particular for a day or so afterwards (but could walk by using the sides of my feet). After continued pain, especially on the accessory navicular and in the arch, an MRI of the left foot/ankle revealed I had a total rupture of two ligaments (ATFL and CFL) and that I had accessory navicular syndrome. I was also diagnosed with accessory naviculay syndrome in the right foot.
I have spent 1 month in an aircast and am now wearing custom orthotics made by the hospital for me to try and help the accessory navicular syndrome. I don't know whether the ligaments are healing or not as I never had any pain that I could relate directly to them. However the foot/arch pain from the AN syndrome is still apparent if I don't have my orthotics, if I stand too long or if I even try and run a couple of paces to get across the road. The aircast did not help the AN syndrome at all as far as pain went, the orthotics have decreased walking and standing pain (I no longer have sharp, burning feelings in my feet, nor dull throbbing), however the AN is still very sore to touch, and if I walk (or stand for too long) either barefoot or not in orthotics the pain returns.
So, I'm really trying to find ways to maintain/regain some fitness and also to rehab the ankle and feet.
The CV options open to me are Mon-Fri the elliptical trainer, exercise bike in the gym and swimming. Sat-Sun i can use a turbo trainer. The turbo trainer doesn't cause pain, swimming breast stroke doesn't cause pain. One issue is that I tried the elliptical for the first time today (using orthotics in my trainers) and I think it may have hurt things as my feet are currently throbbing again, and I was trying to ensure no lifting of my feet whilst on the trainer. I will see if the same thing happens on Thursday, and if they do the elliptical may be out as well. Oh dear.
Also, I have not been referred to a physio for the foot and ankle rehab, so was wondering if you had any tips for rehab of ligament ruptures. Would heel raises and/or a wobble board be worthwhile? Has anyone had experience with accessory navicular syndrome and whether any foot exercises can help it?
I am sadly aware of a massive decrease in my fitness (even with use of the turbo trainer and some swimming) and am also nervous that if I am not careful with my feet that surgery for the AN could be the only remaining option. I am missing running a lot and found the transition from 25-35 mpw to 0 exceptionally hard. I now just feel like I will never be fit, nor able to run, again.
Thanks, sorry for the essay!
"Don't walk in front of me; I may not follow. Don't walk behind me; I may not lead. Just walk beside me and be my friend."
Old, Slow, Happy
I'm not a doctor and I do not play one on TV. So..I don't understand all of your issues. I just wanted to say that I was fighting runners knee for about a year. If I had taken a little time to heal early on rather than continuing to run in pain, I would have been back on the road sooner. I continued to run because I was concerned about my fitness. I had enough pain in my left knee that I was limping and that made my right hip flexor and ITband hurt also. I am just recommending that you take some time to heal. Don't do things that hurt. If your medical advisors know anything about running, listen to them. In the long run , you'll be glad you did.
Thanks for your reply. Yes, I am definitely keen not to push on through any injuries this time. In that respect the pain I get from running is good, because it makes the running impossible. Basically if I run more than a few steps I get these hot, shooting pains in my feet and if I continue after that starts the pain becomes so intense that my legs more or less crumple. I haven't actually been deliberately running, or trying to run, but I get this feeling if I try and run a few steps to cross the road or reach a closing door, and therefore know that actually trying to run would be silly.
I know that things causing pain should be avoided, but I also don't know how much discomfort is acceptable. For example the feeling I got after using the elliptical trainer was the throbbing discomfort, rather than intense pain that I cannot cope with. My feet feel okay again today though.
Sadly I am not being seen my any clinicians right now as my initial MRI etc were done as a favour through my old job (at an orthopaedic hospital). I now need to get myself seen by a new specialist in the hope that they can advise. I'm really just hoping, in the meantime, to find things that I can do, or to get advice on rehab that people have used for dodgy ankles and/or AN syndrome. For the moment though I think the swimming is the best option...until I manage to get bad knees from swimming breast stroke badly
Thanks again. I hope your knee issues are all sorted out now.
I eventually want to get some VFFs for running outdoors but it's so dang cold here and I'd rather not get a pair for winter and another for summer.
I wish you the best of luck and I think that strengthening your feet is the way to go. After all, we don't have twenty muscles in the foot just to encase them in an inch of protective cushioning so they can't do anything!
Thanks guys. I certainly hope the foot strengthening is working, it feels like it is.
Jason, I did think about Nike Frees and then went for the VFF and barefoot option instead. As it has been pretty cold here recently I've mainly stuck to the VFFs but will do some more real barefoot stuff when the weather warms up. I hope if all goes well to be able to transition into running in shoes like the frees, or in racing flats but without orthotics, whilst keeping up some level of barefoot/VFF running. I will see how that goes though, as, at the moment I am okay with the orthotics plus normal shoe, but it really does mean I have a massive wedge under my heel/arch and it does make heel striking trickier for me to avoid (I know this isn't the case for everyone).
Protoplasm72, good to know you are back running too. I definitely agree about taking it slowly on the return to running. It's so easy to get caught up with really wanting to run and chasing every mile but ignoring the niggles. I am regularly testing the bits of my foot that used to hurt (for example pressing on the accessory navicular itself, pressing just under it and doing heel raises), if they give any niggles I use it as a warning sign to ease off on something. Like you, I also think I could have been out of action for less time had I actually rested when the injury was at it's worst. I was walking 6 miles a day for 3 weeks before I was even put in the boot, I still did some rock climbing, and I wouldn't wear the boot around the house all the time, and, as mentioned I was walking lots immediately after the boot came off. I guess we live and learn, and I am still learning and I still don't know if this injury will reappear!
Hi Hoppity I happened to come across this blog and I was interested because I also have ANS and I have not been able to run like I used to. I hope you are doing better. I wanted to compare our treatments. Did you ever see a doctor to officially oversee your care? If so did he/she recommend surgery? If not, why? Also, did you get an "official" MRI if you did see a clinician? Everything that you had said in your forum is what I am going through only I did not get an MRI. I have no prominence, swelling, or fallen arch. My foot just hurts and my xrays show ANS. I tried the walking boot and crutches, the RICE method, naprosyn, and orthotics (not custom ones but I will be getting them soon). Your reply would be greatly appreciated, as will anyone's who could share his/her experiences. Especially if you have had the surgery Or have gotten an MRI. Thank you