Out of nowhere began killing me and it hurts like a mother to walk in dress shoes or anything with a low heel and little arch support… Did a little research and this tendon runs from lateral side of foot then up the outside of the fibula - both areas of which are hurting me now. Anyone ever had a similar injury? Am hoping a few days ice/rest/aleve will do the trick… Whats weird is it happened out of nowhere on a short, easy recovery run yesterday… Could this also be caused by biking? Not sure if its my bike shoes, but there were times (where I didn’t think much of it at the time since the pain always went away) that I had dull aches in the side of my foot after biking… Have never had an injury in my 6 or 7 years of just running. Being only my 2nd year of triathlons, am wondering if the bike my be the root cause and the running just pushed it over the top.
Something that might help is to put a softball (or equivalent) on the ground and roll the outside of your calf/leg on it. I did this (as well as sports massage) when I had similar pains. And to be specific, I wouldn’t even call it a ‘roll’. Just put your leg on the ball, keep pressure, sit there awhile, then move the ball a bit … and repeat.
I experienced this issue a couple months ago, I did a few things to get rid of the pain.
First I had to stop running, since it was terribly painful.
Arch supports in your most worn shoes.
Rolling my foot on a can of pop whenever I’m sitting down.
You can still bike train since all the pressure goes on the ball of your foot and it doesn’t activate the pain. So while recovering, get lots of that in.
After 4-5 days you can go for a trial run to see how things are. I recommend against running with an arch support in your shoes, it was so freaking uncomfortable. Also, if your shoes are a bit old, consider buying some new ones.
If you still have pain, but you desperately need to run, take a couple tylenol prior to running… people will shunn me for this, but I’m fine now. The painlessness the pills cause will make you feel like a god among runners. Don’t do anything you wouldn’t normally be able to…
Be careful with it as it could turn into peroneal subluxation: http://www.eorthopod.com/content/peroneal-tendon-subluxation
I had this last winter. It wasn’t even from a foot or calf injury, but a weak adductor and an inner glute rotator. Icing didn’t really help, just physical therapy addressing the upper-leg issues and letting it rest. Also, unfortunately, crocs seemed to relieve the pressure the best while walking around. It was about a month of no running or cycling (cycling actually caused it to hurt the worst).
Yikes. What makes me a little nervous reading your link is last night while walking I noticed an occasional, subtle snapping sensation around my lower fibula.
i had this a couple of months ago as i increased my mileage. eccentric calf raises, ice, and KT tape applications did the trick for me.
I’ve had this happen to both feet. The first time was my right foot and I took 2 weeks off. I had never ran more than 4 miles and started running more often and it happened after a 6 mile run and it was extremely hard to walk on it.
The second time was my left foot, during training for my first marathon. It started right below my ankle. Sometimes it would hurt there, other times near my toes or above the ankle. It wasn’t as bad but I ended up taking it easy for 2 weeks again and using KT Tape during the 2 weeks off. I iced it after I ran with KT Tape and it would bother me after some long runs and I’d take a few days off. It never bothered me during the marathon (ran it without KT Tape). After the 2 weeks off I think it took about 3 months before I didn’t feel any pain at all during or after running. I have no clue if the KT Tape actually made a difference.
If I had to guess what caused it the second time my guess would be, not replacing my shoes soon enough and increasing my mileage with old shoes.* I’d probably stop running for awhile* or join the old women for aqua jogging…seriously though, I’ve heard it works great for running. Maybe look into getting new shoes as well?
When it gets better you might want to try doing flamingo? stands for 30-60 seconds, then stand on one leg bend forward and extend your other leg behind you for 30-60 seconds and one legged squats on a half-ball (BOSU) to strengthen those muscles/tendons. Start without the half-ball first if they’re too hard.
+1 to everything above. Unfortunately, I missed the half-marathon I was training for over the winter due to this issue. What helped me;
- an appointment with my sports massage therapist (she called it lateral components syndrome)
- some stretching/rolling
- about two weeks rest
- and new (running) shoes.
I tracked my issues back to a pair of old running shoes that were more wore out than I realized. Pitched those as soon as I realized it and got a new pair. Was back running soon after.
Yep, it was horrible. I had to sort of limp to class or else it would hurt like crazy. * *It’ll go away eventually (a week i think)…
Lacrosse balling the trigger points in my calf and hamstrings really helped.
Stretching my calf for several minutes gave me instant relief for a couple hours. I just repeated it multiple times when it “wore” off.
Don’t run on it.
I had the same problem and had to stop running for a few days. Did the massage on the outside of the calf and began to work but came back after running. Had to stop some more days and then it was gone.
I had peroneal tendinitis in my lead up to IMAZ 2010. Definitely flared up b/c I started upping my run mileage too fast. Didn’t run for 2 weeks and then did the usual treatment for any kind of lower leg tendinitis: more stretching, more rolling out the calves and more emphasis on run form. The thing that helped me the most was ice baths from the knee down immediately after runs.
Got peroneal tendinitis from a faulty shoe once. Video gait analysis showed that one shoe wasn’t letting the foot ‘roll’ through the stroke like the other one, such that the outside edge of the injured foot was taking too much impact. It was the most painful tri-related injury I’ve ever had. It cost me a month of running (and a half-marathon). No cure, just time off it. I should have complained to the manufacturer and retailer but never did - I was just glad when I was able to run again. I had bought the shoes at an end-of-the-year clearout and hadn’t started using them until the following summer. I’m still loyal to the brand, it was just a bad pair. Now I test shoes after I buy them, even if I’m putting them on the shelf for a few months.