Almost 2 months into my posterior tibial tendonitis rehab, I had my first flare up. It wasn't from the rehab exercises; it was from me doing something I should not have. I was out on a my daily walk last week and I sprinted nearly a block to say hi to a friend who was pulling into her driveway. I wanted to catch her outside, rather than known on her door. I guess I was desparate for a little conversation! That created a very swollen tender painful spot on my inner arch. Then a few days later, I went on a short hike with the husband and the trail ended up being quite covered in snow and lead to some post-holing. My tendon was very unhappy about that. I was ready to rip off my shoe and throw it. I turned around and was able to hike out at least, but it really hasn't settled down from those two cases. Even regular walking irritates it right now.
Today I am starting the 3rd month of foot tendon rehab. The plan is to do single leg calf raises - seated and standing - but now I'm going to do progressive loading. I'm assuming my foot needs to be much more calm before I start my first day. I found a great article on tendonitis and tendinopathies by Dr. Howard Luks and how avoiding training errors in runners helps with injury prevention. Tendon issues are the most common injuries in runners. It has a lot to do with load management. The 4 stages of tendinopathy: Onset through the healing Once you have developed an overuse tendon injury or tendinopathy, your tendon will go through a predictable process towards resolution. It’s important to understand this process because it will help explain why it takes so long to recover from some common overuse tendon injuries.
This was very educational and comforting to know that the tendon rehab goes through a predictable process! Bummer to hear it can take 9-12 months in total, and pain can last 7 months. I believe I am out of the first phase, but I also feel like I may have set it off again, or maybe this is part of the trial and error portion of phase two? I think I am about to enter phase three because we will be adding load on this next phase.
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AuthorA 45 year old active female who tore her ACL in January 2017 (at the age of 40). Reconstructive surgery in February 2017 with bone-patellar tendon-bone autograft. Archives
November 2022
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