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Pain along inner tendon of right ankle-sore to the touch (Read 76 times)

injuredboi


    I hammered my XC summer training pretty hard and one morning I woke up feeling pain along the inner ankle tendon of my right foot. I struggled with it for most of the season, taking 2 weeks off at one point and never running if I felt it. Sometimes there'd be a few days where I'd feel it very minimally, but then the next day it was very painful to push off while running. I've tried icing, rolling, hot and cold water, and rest, but nothing is working. Eccentric calf raises and drops only seem to flare up the tendon. My XC season has been over for 3 weeks now and I still feel it. Last night, I went on a run and felt fine until about 2 mile and then it started to swell/flare back up again. When I woke up this morning it was sore to the touch and is once again irritated... I'm beginning to lose all hope. Winter track starts in 2 weeks and I have no idea what to do. I even saw an orthopedist and got an X-ray (no MRI). Nothing in the bone. Please help me recover.

    robin from maine


      I hammered my XC summer training pretty hard and one morning I woke up feeling pain along the inner ankle tendon of my right foot. I struggled with it for most of the season, taking 2 weeks off at one point and never running if I felt it. Sometimes there'd be a few days where I'd feel it very minimally, but then the next day it was very painful to push off while running. I've tried icing, rolling, hot and cold water, and rest, but nothing is working. Eccentric calf raises and drops only seem to flare up the tendon. My XC season has been over for 3 weeks now and I still feel it. Last night, I went on a run and felt fine until about 2 mile and then it started to swell/flare back up again. When I woke up this morning it was sore to the touch and is once again irritated... I'm beginning to lose all hope. Winter track starts in 2 weeks and I have no idea what to do. I even saw an orthopedist and got an X-ray (no MRI). Nothing in the bone. Please help me recover.

       

      From my own experience with my own injuries:

       

      Don't run (or other activities) if it hurts.

      If it doesn't hurt, try short, easy workouts, and monitor how you're doing 6-8 hours later. If it's aching again, you did too much, so back off, and don't do as much the next time.

      Do cross train if you can find something that doesn't hurt -elliptical, exercise bike, etc.

      Try to see a sports medicine specialist/sports medicine PT who knows about running.

      Don't try to power through winter track; aim for outdoor track in the spring.

        Is the pain in the red area?  If so, it's probably posterior tibial tendonitis.  There are exercises for it, starting with standing calf stretches.  I had it, and the exercises fixed it in less than two weeks.  Since then, it started to come back a couple of times.  Each time, the exercises made it go away in a day  or two.

         

        [img]https://i.imgur.com/ueiOh28.png[/img]

         

        Edit: Could not get the image to show.  Try this link: https://imgur.com/ueiOh28

        LedLincoln


        not bad for mile 25

          That's a good illustration.

          tritone


            Hi there - I’m dealing with pain in the same area. Have you tried anything since the last post that helped?

            Teresadfp


            One day at a time

              Ugh, I've got that and the pain has been persistent.  I'm in PT for it and they've told me it's going to take awhile to recover.  Whenever I try to run, it hurts, so I've stopped.  It's so annoying.


              SMART Approach

                These tendon injuries can be chronic. I treat them often and in many cases they are no longer inflammatory and more of a tendonosis issue. In many spcases when I see them, PT has already failed. Diseased tissue is chronically sore. It is tough and sucks. It is so so crucial to be active daily as muscle activation encourages lymphatic activity which helps flush out the bad and congestion and bring in the good nutrient rich blood flow. You need a lot of good circulation and angiogenesis to repair the diseased tissue. However, you need to first do no harm or do anything to significantly irritate the tissue.  I would do whatever activity you can like walking, toe raises, dorsiflexion, quad work etc. DAILY. I would really avoid anti inflammatories and icing and just realize that it will take some time.

                Run Coach. Recovery Coach. Founder of SMART Approach Training, Coaching & Recovery

                Structured Marathon Adaptive Recovery Training

                Safe Muscle Activation Recovery Technique

                www.smartapproachtraining.com

                  During early October this year I felt some pain under the navicular bone.  Initially I ignored it and ran, hoping that it would go away like other small pains and aches.  The pain persisted and got worse. I rested and then resumed running too soon, and the pain turned severe with even walking.  I became worried that it would not heal because of my age.

                   

                  Finally I rested for more than 4 weeks without any run and I also avoided long walks, and I used infrared heat therapy along with some massage everyday.   I increased anti-inflammatory food intake and also took fish oil.  Finally it is recovering and I had my first short run yesterday, and it is a little sore around the tendon area but no pain.

                   

                  As I age I got more frequent injuries from running, and I become more worried about joint/tendon health just like Peter Attia said ...

                  https://www.youtube.com/watch?v=YY-_ux4ZXp4

                   

                  So far the body has amazed me in its ability to heal itself.  Every injury I had that got me worried whether it would ever heal had gone away when I was patient enough to lay off running and let the body does it healing.

                   

                  Hope yours recover soon.