I had to SEARCH through so many posts to find one from 2014 where I had outlined my physical therapy exercises. Lately, I’ve been doing the core ones, but haven’t been super consistent about hips and balancing. Lo and behold, my posterior tibial tendon is buggin. Or I just have shin splints. But really it’s most likely the fucking tendon.
- Hip Extension 1 – Place foot in band while standing and keeping hips square. Extend foot straight back for 2 sets of 15 reps on each leg.
- Hip Extension 2 – Same as above, but extend out to the side for 2 sets of 15 reps on each leg.
- Seated J – Sitting with legs straight out in front of you, loop resistance band around ball of the right foot. Trace a capital J with your big toe. Do 2 sets of 25 on both feet.
- In & Outs – In same seated position, wrap band around ball of right foot and loop behind ball of the left foot. Move right foot out to the right, like a windshield wiper – 2 sets of 25. Then, cross the right leg over the left, moving the band behind the left foot and holding in your right hand and move right foot to the left for 2 sets of 25. Repeat all on the left leg.
- Eccentrics – Stand on stair with heels off the edge. Go up on both tippy-toes. Lift one leg and lower yourself down on one foot slooooowly. Repeat for 15 and switch legs.
- Calf Stretches – staying on the stairs drop one heel at a time for 30 seconds each. Repeat.
- Balance – Stand on a pillow on one foot for 30 seconds each. If/when it gets too easy, add more pillows.
Out of all of the above, I’ve only been doing the first 4 and, really, only the seated ones consistently. It’s easy to do something while I watch TV!
Now it has been 2 days since my longest run yet, 14 miles, and I’m limping around with ankle pain. I’ve iced, elevated, rested, put on my walking boot, foam rolled. Granted it’s only been a day with the pain (yes, the day of and the day after it felt fine…super random), but nothing is helping. I’m making an appointment with a Chiropractor & Sports Medicine doc in addition to the above.