In the last 7 days:
I saw a physio in person at the doctors on Friday who confirmed that I have Posterior tibial tendonitis. The spur on the side of my foot may be making it worse, but he doesn't reckon it's the cause, the underside of the spur is where the tendon joins up with my foot, why it feels like the bone. This is the same tendon I had an issue with in late Feb, early March, but the pain there was above my ankle. He also said I had very interesting feet, the left being quite flat and very different to the right which is more arched, but with the bone spur. I wonder if this endorsement is enough to start a side hustle selling photos. He said to look on the internet to find specific exercises for my foot which wasn't the most helpful, but he has offered the possibility of getting a custom orthotic insole if I need one. As a result I've been putting off working out what exercises I need to do until last night, and starting today I'll be doing:
300x (7:30) sole to sole inversion
200x theraband dorsiflexion
200x (4:00) theraband inversion
200x (4:00) theraband eversion
3x30s straight knee calf stretch
3x30s bent knee calf stretch
3x15 theraband inversion with as much resistance as I can manage
After 2/3 weeks:
Single leg heel raise --> continuing what I was doing (3x30, adding weights when I need to)
Toe walking, start at 10m, up to 100m continuous
Balance board, tap to different directions and back to balance 20 times.
Hoping to get back to very light consistent jogging in the new year if I've made enough progress. But not sweating about doing the odd orienteering thing in the meantime given it's not bone related, and that I've not reacted too badly to this in the past.
all weeks |