I guess I'll start with the injuries themselves as it's been a bit of a journey...
The list is quite extensive and has been a bit of a cascade of knock on injuries spanning the last decade that have really all centred around my left ankle. Here is the timeline..
2010 - Serious Ankle ligament damage from major sprain
2014- Achilles partial rupture
2018- Pes Planus (flat foot collapsing arch)
2019 - Broken toe
2019 - Grade 3 calf tear
2019 - Achilles tendinitis
2020 - Achilles Tendinosis & Peroneal Tendinosis
2020 - Ankle chronic instability identified
2020 - Ankle Fracture
2020 - Haglunds Deformity identified in scan (Pump Bump)
2020 - Calcaneal Bursitis
... Yep. All in the same leg. As you can imagine running last year in training for the ultra was pretty shit and very painful. I cannot remember the last time I could walk down any steps without pain, or even get out of bed without it hurting.
Unless you've lived with chronic pain of any kind it's hard to understand what that feels like . It just grinds you down. Therefore, I took it on myself to get this sorted as it's an issue that will only get worse over time and one that will restrict me and impact on my health even more.
Hopefully it will mean less tape needed!
Treatment As a result I had a lot of physio treatment. Then an MRI. Then a top Surgical Consultant evaluation of the injury (all paid for out of my own pocket, and it was not cheap at all!), then a rehabilitation programme designed, and custom orthotics made.
The surgeon said avoid cortisone injections at all costs for risk of achilles rupture but said that with the right rehab i could finish it. It just will be very very painful. So taking such positive news and encouragement, I'm committed to getting this as strong as possible before May (6 months).
Typical session (5 Times a week)
- Calf raises from floor
- one leg balancing on Bosu board
- speed skater lunges
- fast feet on a step (forwards and sideways)
- bouncing (both feet, then increasing to hopping)
- Plated calf raise - outside, inside (hits peroneal tendon hard!)
- Foot resistance band eversions
Add to this I am in my orthotics every time I leave the house or jump on a treadmill.
Stretching
Something i am taking very seriously this time around. Becoming best "frenemies" with the foam roller and lacrosse ball. Both instruments of torture when you are built like I am with the injury list above!
Typical Stretching (5x a week)
- Back (yoga downward dog type stretches, seated reach)
- Hips/glutes (Psoas lunge, figure of 4, stretch)
- Quad stretch
- Calf stretch
- Hamstring stretch
- Foam roller - Calf, Peroneus Muscle, ITB
- Lacrosse ball (5th Metatarsal side rolling - little toe tendon to the ankle... painful as fuck!; length of peroneal tendon & muscle knots in calves)
- Lacrosse ball into piriformis muscle under the glute (this too hurts like fuck!)
These are easily done while chilling of an evening in the lounge, though I get strange looks from a lot of the panting and squealing I do when I hit a nasty spot. Not much fun but slowly the pain is easing. The tendonitis is healing and I might just be starting to get on top of this thing!
Putting the work in to get this right as my biggest concern is that my ankle and heel pain fails during the challenge and makes the latter stages simply miserable. Though I committed to finishing this on my hands and knees if needs be.
Comments