After racing at St. Anthony’s almost a month ago, I developed an inflammed peroneus tendon in my right foot. I went to the doctor and he put a boot on it. He also gave me some anti-inflammatories and told me to ice my foot 3 times a day. It got a lot better really quickly. I kept the boot on for about 3 weeks and saw him this past week. He said that I could take the boot off and ease back into my running routine. I hadn’t stopped swimming or biking. Well, after running 3 miles on Wednesday and 4 miles on Friday, my peroneus tendon is hurting again.
I was wondering if anyone has any advice on what to do because I don’t want this to be a chronic injury and I want to get back to running soon.
That is a pretty flat run (did it last year) and only 10K - how did you do that? Anyway, Peroneal tendonitis (longus I assume) usually takes about 6 weeks to really feel better, and often up to 3 months (sorry). You should be able to bike and swim with no problem. It will pass - give it time. The boot is great to help immobilize during your daily activities. Best to find out what caused it though (biomechanically).
I have been having problems with my peroneal muscle for like 6 months now. It is really tight and I can’t seem to find any exercises or stretches that make it better. Right now, I’m about to start doing everything under the sun that might help it out.
My doctor thinks that since I have been doing all of my training on groomed trails that running a 10K on asphalt pushed the inflammation above my pain threshold.
I have another Oly race next weekend. I think I’m going to do the swim and bike legs and then drop out of the race because I want this to get better instead of it bothering my forever.
That sounds like a plan. The peroneals (brevis and longus) are the main evertors of the foot and are being “overworked” in you for some reason. A worn out/improper shoe can be the cause (I assume you already tried this). Running on uneven surfaces (like trails) will cause the peroneus longus to work harder to stabilize the foot, so this is a possibility.
Shot in the dark question: do you have any pain in the big toe joint on that foot?
I’m due for a new pair of shoes, but I don’t think I have even 400 miles on my current pair. I will try a new pair anyways.
I run on groomed trails because it is softer than asphalt and concrete. I do this to protect my knees since they aren’t in great shape. I have always had a tendency for my ankles to roll inward whenever they are at rest. I also tend to walk on the outside of my feet. When my feet are relaxed, they tend to point inward. So, it seems that because I have weak peroneal muscles from the symptoms above.
As for the big toe joint, you are correct. I replaced my last pair of shoes because it felt like I lost enough cushioning in the shoe to cause a bruise on the ball of my foot under the big toe joint. I replace the shoes and that problem has occurred with this pair. What does this mean and why do you ask?
Yes, trails are easier on the knees, but harder on the Peroneals and posterior tibial tendons.
Your peroneals are trying to stabilize your first ray with running - I asked about your big toe joint because you will often see symptoms there as well on the bottom in addition to peroneal tendonitis. You described just that. Best place for you to start is a good biomechanical analysis, probably from a podiatrist or similar who can both treat your tendonitis (i.e. CAM boot, meds, injection, whatever), make an orthotic, address biomechanics, etc. As always, try to ensure that he/she is a runner as well. PM me as I know lots around the country who are “reputable” because if is often quite a shot in the dark.