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Success stories

Discussion in 'Common Training Injuries' started by Baron, Jan 5, 2012.

  1. jable1066

    jable1066 New Member

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    Weyy, that sounds horrendous haha. Your tendon snapped?!

    I agree about MWOD like, it is pretty haphazard. I know the intention is to follow it every day and do what he does, but it wouldn't hurt for it to be categorized.

    At least you know what the issue is and can work toward fixing it, whether it takes weeks, months or years - it will eventually be fixed. Have they mentioned what the procedure for surgery would be like? Recovery times etc?
     
  2. Baron

    Baron Active Member

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    Nah, not snapped. Just not been using it apparently.

    With regards to surgery, nope, not really discussed it. He's pretty confident non-surgical treatment will be successful.
     
  3. Baron

    Baron Active Member

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    Physiotherapy day 10

    Still very stiff, but I'm giving myself the day off completely today. No physiotherapy, but perhaps a little stretching here and there. I think I may also give myself tomorrow off too, I think the achilles will thank me for it.

    On yours (Jable) and Vito's recommendation, I tried MWOD last night. Wow. It was brilliant. I have 3 stretches/massage techniques I shall be doing once a day from now on. It's ridiculous how quickly you see the results, although I'm paying for it today!

    P.s I've just noticed a tiny bruise where the dysfunctional tendon is! It isn't painful to press it or anything, should I be a bit worried? One of the massages I did last night was to press into the tendon quite hard with my fingers, then rotate. It hurt quite a bit, so I'm thinking it may be from this.
     
  4. Baron

    Baron Active Member

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    Physiotherapy day 11

    Pain has pretty much gone now, it's just stiff. I didn't really give myself the day off yesterday, I cracked out the sets and reps the doc gave me to do, and also did a lot of stretching.

    Today I will give it 100% rest; I may even whip out the old crutches and use them when moving about to give it total rest. I'm hoping this time next week the whole joint and its surrounding muscles and tendons will have become used to the work load being put on them, and therefore be less stiff.

    I'm getting a sports massage done sometime next week, so that will be nice and painful.

    All in all, I'm beginning to be happy with what I'm seeing. I was being idiotic to think I would see substantial improvements immediately without any pain and/or stiffness.
     
  5. VTomasi

    VTomasi Member

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    Sooooo, Mozart 100 in June then?

    Haha. Baby steps.
     
  6. Baron

    Baron Active Member

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    Yes, definitely.
     
  7. Baron

    Baron Active Member

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    Physiotherapy day 12

    Today it has been by far the most stiff since starting. I literally can't raise my heel off the ground. I'm pretty sure I have tendonitis coming on; in which case, I'm just going to rest it until it feels better again. I had a similar problem before the Jungle, so I rested it for a week or so, iced it lots, and it felt much better.

    There are some exercises I can do to strengthen the tendon without having to involve my achilles tendon too much, so I shall just persevere with them.

    Off to get my orthotics moulded today. Will enquire as to how long they will take to get to me. I'm hoping they wont be longer than a couple of weeks, as I could really do with them prior to starting my new job, in which I will be on my feet a lot.
     
  8. VTomasi

    VTomasi Member

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    Orthotics will generally take 2-3 weeks to be moulded. Going to make an appointment to get a new set myself.

    They'll feel a bit weird at first, but then become nice and comfortable.
     
  9. jable1066

    jable1066 New Member

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    I know your bruise is cleared up, but I'd consider that normal. When I started working on my calves after running I'd rub them around on a hockey ball and they'd always feel bruised for a day, then it'd ease up.

    Something good I did the other day too was to oil up a rolling pin and get my lass to rub it down my calves and peroneii. I always find that helps relieve some of the tension around the ankle area. Also, if you rub the bottom of your foot on a tennis ball, deodorant can, hockey ball, rolling pin etc. it helps break up the fascia and connective tissue on your foot. It's quite good again for alleviating some tension around that area, or so I've found.
     
  10. Baron

    Baron Active Member

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    Ha, I have had Orthotics before! He said they should be back in 2 weeks.

    Basically, got in, did loads of walking up and down etc etc. Two guys in there. Both had a feel around the ankle.

    Both agreed with the specialist and physio that my posterior tibial tendon was taking an absolute hammering. And also that my anterior tibial tendon was doing a load of work which it shouldn't be doing to support the posterior. So he said that the orthotics should correct that. However, he said in his 40 years of working there, he'd never seen an ankle joint like mine or as stiff as it. He said it's as if there is just a group of bones near each other, with no tendons, ligaments or cartilage. He said both ankles mobility was horrendous. I said my left literally never hurts, and he said well that's probably a good thing. If we can get rid of the pain from your posterior/anterior tibial tendon, then maybe it will be ok.

    I asked if I would be able to run again, to which he replied he couldn't give me an answer. He said that we need to work in stages. First take the load of the posterior and anterior tendon, and then look at increasing flexibility through physiotherapy. Maybe then I could run.

    It's going to be a long process I think.
     
  11. Baron

    Baron Active Member

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    Physiotherapy day 13

    Just seen the Physio.

    He's very impressed with the strength improvements in 13 days. He says my inversions have improved dramatically in terms of both flexibility and strength. He also said the foot is more inverted naturally than it was, which is a good sign.

    With regards to the huge amount of pain I'm experiencing with every step, he said that it's just part and parcel of the physiotherapy. It's a difficult one because I both need to rest, but also need to strengthen the posterior tibial tendon for the pain to subside. So he gave me some more resistance bands, and told me to change the exercises a bit, as I wasn't ready yet to do calf raises. I'm now doing a similar movement, but without my body weight..with just a little resistance from the band.


    He's told me to take it easy for 2-3 days, take anti-inflammatory's, ice it 3-4 times a day, and basically stay off the foot whenever possible. I mentioned that I had some crutches at home, and he said it's up to me, but if it helps, then go ahead and use them, but only for a couple of days to let the inflammation go down.


    I told him what was said yesterday about the stiffness of my mid-foot being the worst they've seen in their career, and he just said that it will improve a little once the orthotics have been put in, and that if I work on it, it should improve some more, but it's just genetics, and that if it isn't a problem in my left ankle, then it wont be a problem in my right.

    To round it off.. He felt it necessary to press on the fluidy, inflamed area. It absolutely killed, and I let him know; to which he replied ''You want to be a Marine and you're letting that hurt you?'' - haha.
     
  12. Yossarian

    Yossarian Royal Marines Commando

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    Physios aye. When I was having my back treated, my evident discomfort got the reply of ''You're joining the marines? You're as weak as *text deleted**text deleted*!''
     
  13. VTomasi

    VTomasi Member

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    YES. Sit down, little girl.
     
  14. Baron

    Baron Active Member

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    Be quiet, boy.

    Feels good today, not much stiffness. I've got a busy one though, so I doubt I'm going to fit in much work on it. I'll therefore give it one more day, and then crack on.
     
  15. Baron

    Baron Active Member

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    Physiotherapy day 15

    Swelling has been reduced massively, stiffness has decreased a little, and the pain has begun to go.

    Here is a little return to running program I devised with my physio:

    STAGE 1 - Non-weight bearing exercises with resistance band, and ankle mobility stretches (2 weeks - this week being week 1)

    STAGE 2 - Weight bearing exercises such as calf raises, tip toe walking, exercises with resistance bands and ankle mobility stretches. Also, breaking in insoles. (3-4 weeks)

    STAGE 3 - Light jogging, concentrating on form. Start off with 10 minutes of 1 min jog/1 min walk, and slowly increase each week up to 40 minutes of 4 min jog/1 min walk. Continue with strengthening/mobility exercises (4-6 weeks)

    STAGE 4 - Return to continuous light jogging, starting off at 15 minutes or so, and slowly adding a few minutes to each run. (3-4 weeks)


    Of course it's all at my own discretion. If my ankle is feeling good, I may increase minutes/mileage in Stages 3&4. There is no reason I couldn't go out jogging straight away once my insoles come through apparently, as the pressure is being taken off the posterior tibialis, but I think an extra couple of weeks of strengthening that particular area will go a long way to avoiding future injuries. Also, I see the orthotic as a short term measure being used to relieve the pressure, and get rid of the pain. Ultimately, I'd like to try and bring myself off using them by strengthening the posterior/anterior tibialis and the calf in general.
     
  16. VTomasi

    VTomasi Member

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    No wonder she was disappointed.
     
  17. VTomasi

    VTomasi Member

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    I think you'll find a lot of people keep orthotics once they've had them. You can strengthen and improve balance, but correction will always be needed.

    I'm about to get my second set moulded, after a year with the first.
     
  18. Baron

    Baron Active Member

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    I disagree. They simply aren't needed if you're surrounding muscles are strong enough. True, it's probably wise to keep them; but I believe their support will weaken your supporting muscles, leading to problems when you're without them ever.

    The physio noted that my arch had increased dramatically in just 12 days of exercises.

    If you watch some of the MWOD videos on ankles, he states that he 'used to be flat footed', but then corrected them through strengthening and stretching the area. It's possible.

    Just as a side note, should I ever make it to RT, I'll most certainly use them.
     
  19. Utopia

    Utopia Member

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    That's all sounding really positive! I see what you mean about weening yourself off orthotics but I imagine that will be hard work. It's one reason I've done everything I can to avoid them in the first place.

    Would it be possible to detail some of these exercises as while my arches are strong, they are low and really need to be improved. My barefoot running is doing the trick but some added 'oomph' from some exercises would help things along.
     
  20. Baron

    Baron Active Member

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    Anything that works your Posterior Tibial Tendon will help. Stuff like resistance band inversions, scrunching a sock with your toes for several minutes.

    This is also a good exercise. http://www.youtube.com/watch?v=7vZVq3ov914 I can't yet do these for more than a couple of reps, but the aim is to get to 20 without much difficulty. Once I can do that, then I'm ready to start jogging.