Training Log Archive: timmeoIn the 7 days ending May 6, 2018:
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Sunday May 6, 2018 #
Strength (Physio) 10:00 [0]
Saturday May 5, 2018 #
Cycle MTB (Surrey Hills) 2:52:00 [2] 47.8 km (3:36 / km) +590m 3:23 / km
shoes: MTB Boardman Comp HT 650b
Trail Break MTB: Shackleford Trail Ride
Really nice loop around home terrain. Nice views from the Punch Bowl. Must have been a bug last weekend as felt really strong today.
Shakleford - Milford - Elsted - Thursley - Devils Punch Bowl - Hidhead - Hankley Common - Frensham Little Ponds - Tilford - Crooksbury - Puttenham - Shakleford
Really nice loop around home terrain. Nice views from the Punch Bowl. Must have been a bug last weekend as felt really strong today.
Shakleford - Milford - Elsted - Thursley - Devils Punch Bowl - Hidhead - Hankley Common - Frensham Little Ponds - Tilford - Crooksbury - Puttenham - Shakleford
Strength (Physio) 10:00 [0]
Friday May 4, 2018 #
Strength (Physio) 10:00 [0]
Thursday May 3, 2018 #
Note
Physio (TM)
- Continue to massage around peroneal/ankle - then ice
- Strengthening with bands - inversion & eversion, at different angles and differing knee bend, standing and sitting, mix it up.
- Heel raise/drops (focus on big toe)
- Proprioception wedge/wobble board stuff
Not 100% confident that just physio will sort it given time and efforts so far, might need more aggressive treatment e.g. shockwave/laser to break it down more. Try the gait analysis/orthotics route
- Continue to massage around peroneal/ankle - then ice
- Strengthening with bands - inversion & eversion, at different angles and differing knee bend, standing and sitting, mix it up.
- Heel raise/drops (focus on big toe)
- Proprioception wedge/wobble board stuff
Not 100% confident that just physio will sort it given time and efforts so far, might need more aggressive treatment e.g. shockwave/laser to break it down more. Try the gait analysis/orthotics route
Volleyball 30:00 [1]
Strength (Physio) 10:00 [0]
Tuesday May 1, 2018 #
Cycle Spinning 24:00 [4]
3 x 8mins pushing hard
Cycle Spinning 20:00 [2]
Elliptical 10:00 [2]
Monday Apr 30, 2018 #
Note
MRI results:
No bone stress/fracture which is good news, but quite a lot of tendon issues:
- Thickening of the peroneus longus tendon at the level of the lateral malleolus in keeping with tendinopathy
- Some flattening of the peroneus brevis tendon, but no evidence of a tear
- Slight thickening of the peroneal retinaculum consistent with a previous injury
- Evidence of previous anterior talofibular ligament injury
- Small anterior spur at the tibiotalar joint (probably incidental based on examination)
No injections or interventional therapy that will help at this stage.
More physio (but now at least more targeted)
No bone stress/fracture which is good news, but quite a lot of tendon issues:
- Thickening of the peroneus longus tendon at the level of the lateral malleolus in keeping with tendinopathy
- Some flattening of the peroneus brevis tendon, but no evidence of a tear
- Slight thickening of the peroneal retinaculum consistent with a previous injury
- Evidence of previous anterior talofibular ligament injury
- Small anterior spur at the tibiotalar joint (probably incidental based on examination)
No injections or interventional therapy that will help at this stage.
More physio (but now at least more targeted)