Still not running

Remember my last post on the Peroneal Tendon Stretches? I tried out the stretches the next day as planned and it didn't do me a lot of good. I'm not sure if it was just in my head or not but after doing the stretches it felt like my tendon was more irritated than ever.

I've been continuing with my low-impact work outs at home to keep my fitness level up. I have given myself another two weeks of this before I can resume my running. The coming week I'm going to focus on core strength and I've put together a series of work outs including cardio and strength. Its a mix of zumba, dance, pilates and your standard core exercises like crunches and plank and so on... I'm actually looking forward to it.

Working out at home I've come to realize that I have very poor upper body strength (I can barely do a single straight push-up and about 5 push-ups from the on-the-knees position), ok core strength and ever-so-slightly better lower body strength. Building strength and muscle is important even for running form & better endurance. So even if I am not running I hope these weeks of strength training help me in the long run towards becoming a better runner...

I've also been keeping up with my running reading online. It actually keeps me motivated and helps me with the not-lose-interest-in-running bit. There's this article on running frequency which I found useful that I'm linking here for future reference.

More Foot Stories

I am so annoyed and frustrated at not being able to run. It doesn't help matters that almost on a minute to minute basis I get updates from my running group via whatsapp on group runs, upcoming running events and other running related matters. I sorely miss running. 

In the throes of my annoyance I was googling recuperation time for peroneal tendonitis and came across this article that showed some strengthening exercises and stretches for peroneal tendon injuries.

This is the (edited) image from the article

I tried out the towel stretch (very cautiously) and that was pretty doable with zero discomfort or pain and I feel that I can progress to the rest. So tomorrow I shall try the calf stretches and a couple of  the others. 

Sometimes I think that my tendon has actually healed completely and that I'm imagining any tenderness or abnormalities. But I have strict instructions from hubby to continue putting running on pause. (sigh!)

Itching to Run

Its been more than 2 weeks since my last run and my little injury. Recouping has been going okay. Two weeks of complete rest, icing, elevation and a magic ayurvedic oil has made my foot near-perfect. I'm being cautious however and am going to give it a couple more weeks to really settle before I resume running.

Meanwhile I've started on some cardio & strength workouts to keep my fitness levels up and hopefully strengthening my muscles will help with my running form whenever I resume. I'm a fan of this really cool website, Fitness Blender that posts full-length work out videos that I love. This week, I am following a five day work out program that is meant to work out all the different muscle groups in the body.

While I love the post-workout feel and seeing the results, I miss the enjoyment I get out of running. It really is the best!! :-) :-) Can't wait to start...

Ouch!

On Tuesday, after my run with the Nitros, while walking home from Haddows Park, I started noticing some familiar pains in both my feet. The left one was just a sore, achy kind of pain around the ankle while the right one was sharper - the kind that makes you want to take all weight off the foot even if it means limping home - and on the outside edge of the foot. Looks like a week off wasn't enough to fully heal it.

I got home and iced both my feet. The left foot behaved perfectly normally after that but the right one was still a little tender and I thought that there was a slight swelling on the outside.

After hours of looking it up on the internet I finally came across the probable cause of this. Peroneal Tendonitis! Ha! 

"Peroneal Tendonitis is another common cause of pain on outside of foot and around the heel.  It develops when there is repetitive tension through the peroneal tendons of the foot causing irritation, inflammation and degeneration. It is usually caused by frequent overuse such as long distance running, abnormal foot position, muscle imbalance or after an ankle sprain. - www.foot-pain-explored.com"

Click here for more wisdom on Peroneal Tendonitis

Long Distance Running - Check! Abnormal Foot Position - Check. It hurts at the exact same point that is highlighted in the diagram and it hurts when I tilt my foot down from the ankle and when I turn my foot to the outside which is the exact function of the Peroneal Tendon (plantarflexion & eversion) which makes me 99.99% sure that this is what is affecting my foot.

The Article went on to say that icing, rest and elevation is the best remedy for this. It also said that this injury could take up to several months to fully settle. Bummer!!

On Tuesday and Wednesday I put a complete stop to all my activities. Iced my poor right foot and kept it propped up most of the time. On both days I could hardly bear to put any weight on my right foot and was hobbling from room to room whenever I had to. Thankfully, today it felt better. I could walk slightly humanly and feeling completely insane after spending 48 hours with just myself, I decided to come into work even.

Yes, of course training has been put on indefinite pause. I have even made my peace with not being able to run in the Chennai Trail Marathon on September 13th. :-( :-( :-(

Hurry up foot! And get better fast!!!

Keep on Running

I ran today after a week of keeping off my tender foot. As per my schedule it was a "hill run" today. I ran with the Nungambakkam Nitros over the Cathedral Road Flyover (our "hill"). The Flyover is approximately 250 meters one way and at an incline of 25-30 degrees (I'm guessing) and I could manage about 2 reps up and down before my body decided to call it quits. Hopefully should graduate to a few more reps the next time.

I was running with a water bottle in my hand which I'm so not used to and after having read an article in Active a while ago about the long-term dangers of carrying something in your hand while running, this is something I really don't want to get used to. I think I need to start looking for a hydration belt.

Heres me with the Nitros in our customary post cool down pic.

CR00969 :-)

Last week I had registered with the Chennai Runners a group of runners and running enthusiasts based in Chennai. The registration gives you a subscription to Chennai's own Rundown Magazine and a few other goodies. I received my "registration kit" today and read the magazine cover to cover in a matter of minutes. And honestly, I am so easily excitable! Just had to pose with the Neon Green Chennai Runners Cap & my membership card...

:-) Yay!