I think knew that I was asking for it and it came - I officially declared 1 September the end of triathlon season and focused on late season running events.
I started upping the mileage and gradually, had a little soreness on the outside of my calf last Thursday and Friday and just did some easy miles.
Saturday morning I went out for a 90 minute run and two miles from home it hit me - the area on the outside of my ankle to front and rear of my fibula hurt felt stiff and hurt like hell. I was limping on Sunday and it’s gradually feeling better but still sore to the touch.
Been icing and elevating it 3x daily since Saturday for about 20 minutes a day and taking ibuprofen.
This is a first time for me. Never had any issues before. No training since Saturday - it works out well since it is end of quarter at work and tough to take long lunches and fit training in.
Last night I hit the foam roller on the side, front and rear of lower leg as well as stretches with a therapy band around to stretch out the calves and ankle.
Thinking that it might be helpful to take a week off, get back in the pool and ride the bike on the trainer for the next week instead of running - then re-introduce running at an easy pace.
Interested if anyone else out there has experienced this and what their recovery and experience was like.
Since the peroneal tendons are posterior to the head of the fibula, the site of pain is too. If your pain pattern is as described you’d want to include stress fracture in your thinking. Oftentimes, true peroneal tendinitis takes quite some time to resolve.
Thanks John. It is in the back of my mind. It has been gradually improving since Saturday. My plan is to do a week of RICE. If it stops improving I will see my PCP and possibly get an MRI/X-ray. I am hoping that it is just irritation from increased frequency and/or running on uneven terrain .
Good luck with it. I came back last summer from some time off for sickness, ramped up too quickly and got peroneal tendinitis… or tendinosis, or tendinopathy. They can’t decide on what to call it. Took me about 10-12 weeks of progression from nothing to walking to walk/runs, plus PT and home exercises to get it back to normal…
I only have one tendon out there instead of the usual two due to a surgery years ago to repair busted tendons, so that was an aggaravating factor.
I had an attack of PT in early August. I had to take 4 weeks pretty much off, but did do some light runs to “test” throughout. I ended up going to a massage therapist. She made it hurt like hell, but after two treatments, it improved quite a bit. I have since averaged about 45 miles a week, although it is still a bit tender.