Tibialis Posterior anyone?

[MadDave]

I’m being hampered with my road running in particular by pain in this muscle/tendon from the heel up to the calf on my right side.

I can manage ok running off road, but it’s difficult getting the mileage in that way at this time of year when at least one of my longer sessions has to be in the dark, which means road running (and pain!).

Has anyone else had this problem and found a way to manage it?

I’m not sure if it’s my road shoes or my biomechanics generally. I try really hard not to strike with my heel but it just feels like roads are too hard for my feet, which much prefer trails & off-road scrambling.

Any thoughts welcome!

[roseabi Ultramarathon]

Could be that the hard surfaces are not helping. I suggest you do some work to strengthen those calves, and that you try letting yourself run naturally. Forefoot running can cause more stress on the heels and calves, and may not be for you.

[MadDave in reply to roseabi]

Thanks for that - my natural style on the road seems to be heel first but on cross country more neutral. I’m trying calf strengthening also but maybe I’m not doing enough!

[roseabi Ultramarathon in reply to MadDave]

I have been doing eccentric heel drops twice a day for several months - I really think it's helped!

[Hidden]

Hi Dave, I have the same problem and sometimes it goes down into the peroneal tendon. I roll the calf a lot with a small roller and i use a tennis ball under the foot to massage. I also roll on the tennis ball on the outside of the calf (difficult to explain that one but I found a youtube video). My physio works on it from time to time and recommends core strengthening, which I'm doing. I always have a niggling pain there so I run on trails, not roads, as much as I can. All that seems to help but I think the key is balance exercises. Standing on one leg!

[MadDave in reply to Hidden]

I think I understand what you mean about the exercises - I do them but I think I need to do them more often perhaps? My core is very good but since I started running my calves have always been the weakest link.

[Hidden in reply to MadDave]

Have you tried balance exercises at all?

[MadDave in reply to Hidden]

I do quite a lot of balance work in yoga and kettlebells, but I think my calves could be a bit stronger in relation to the rest of my leg muscles and core.

[misswobble Marathon in reply to MadDave]

You gotta strengthen your calves. Heel drops, calf raises, lunges Any exercise that’s for the calves Your Achilles’ tendon goes all the way under your foot up,the back of your leg, and it needs to be up to the job. Foot lifts are good Google for how to do them properly

Don’t foam roll inflamed tissue. Get the inflammation sorted out by rest, ice, and analgesia when your legs are at rest, eg last thing at night I laid off dairy products while my leg was bad

[ju-ju- Marathon]

trails are so much better all round.... and some foam rolling and strengthening sounds the order of the day, I do hope it improves

[misswobble Marathon]

I had anterior problems 🙁.

It’s all about strengthening You can do exercises to strengthen your legs from top to toe. You might be overdoing things. It could be a sign of over-use. If it’s really bad you might have to rest, and do physio exercises til it’s better. I had to see a physio but the treatment was all down to strengthening

[MadDave in reply to misswobble]

Thanks - I think strengthening is the key issue - will try more exercises, stay off road and moderate the pace for a bit. Just a bit anxious I need to keep up with the 1/2 marathon training...

[misswobble Marathon]

Moderate the pace! Telling words ✋. Slow it down! Leg slamming is what’s causing it. If the pain is way bad I’d deffo take a break. Inflammation is causing the pain. You have to get on top of the inflammation

Where did you come up with that diagnosis by the way? Google or a medical professional after examining you? If it’s self-diagnosis then you could be barking up the wrong tree entirely. Not saying you are by the way, but you need to know what you’re dealing with by getting a correct diagnosis, so treatment is appropriate 🙂👍

[MadDave in reply to misswobble]

Yes I could be barking up the wrong tree and I need to get a physio to look that issue over. Definitely agree the inflammation is causing the pain, and the club tempo run pace (on road) probably doesn’t help! Will stick to cross country and stay off road for a while, and do lots mor calf strengthening. 👍