A few weeks ago, I managed to pull a muscle in the bottom of my foot. I was doing single leg, body weight calf raises, and I managed to pull the muscle that’s in charge of flexing my big toe. This has led to a lot of pain in the arch of my foot, and as a result my running form is suffering.
There’s zero pain while cycling or swimming, hardly any pain while running, but a lot of discomfort while walking around.
What’s the advice for helping this get better? I’ve been icing several times a day, and it isn’t making much progress.
Need a firm diagnosis first. The “muscle” that flexes the big toe is actually up in the lower leg in the deep posterior compartment, then runs down the medial ankle in the tarsal tunnel in the deepest compartment, then under the arch to the great toe, passing the FDL at the “master knot of henry”. I put that last phrase there so you can google/search …
After a semi-thorough google search, it seems like I’ve got pain in my “flexor hallucis.” I also feel notchiness up in my calf if I hold pressure under the arch and flex/extend my big toe.
Other than a course of NSAIDs, ice, and rest, is there a strength exercise I need to perform to help speed the process of recovery and prevent a repeat of this?
No - no “strength” exercise is usually necessary. FHL tendonitis is most commonly seen in activities like ballet dancing and simple rest (along with perhaps icing/gentle stretching/massage) is best. The FHL is actually a pretty powerful muscle, and making it “stronger” isn’t going to make the tendon and less prone to an overuse injury.