Jogging & Running/Post Tib Tendon

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QUESTION: I found this video that finally helped me isolate the structure that has been the focus of my pain. The posterior tibial tendon on my left foot. (https://www.youtube.com/watch?v=gmw7OWedRvM)The video uses a tennis ball to show how to roll out the areas under the foot. My discomfort runs up the inside of the ankle to the ankle bone. Any suggestions on stretches or movements to work that area out?

ANSWER: Yes! Keep doing what is shown in the video. Also perform heel raises (aka calf raises) with your left foot pointed inward. Perform that along with resisted ankle inversion https://www.youtube.com/watch?v=NDNSUK19I_k.

Hopefully this does it for you! As always, let me know if you have any questions.

---------- FOLLOW-UP ----------

QUESTION: I cannot stop running all together and rest my foot until this is completely resolved. I have reduced the frequency of my running from 4x a week to 2-3 x. Which would be more beneficial to the healing process in the interim - longer low intensity runs or shorter high intensity runs

Answer
I wish I could give you a solid answer on that, but I can't. I prefer longer low intensity runs, but there are also smart people who would disagree with me.

Are you performing the exercises (heel raises and resisted ankle inversion that I discussed in the last answer? I recommend performing them immediately before you run and even in the middle of your run.  

Jogging & Running

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Nick Rainey

Expertise

I can answer questions about pain and training program. If there is a question about running that I don't know then I'll do some research and make sure I provide you with an answer.

Experience

I'm a Doctor of Physical Therapy. I'm a track and cross country coach. I train clients throughout the year. I've helped prepare athletes for their NFL Pro Days. I've written articles on running. Finally, those that I work with have less pain and run faster.

Organizations
American Physical Therapy Association- Sports Section

Publications
The 6 Week Workout Program- I'm the author of this book Research Made Simple for Physical Therapists- I'm the author of this Kindle book

Education/Credentials
Board Certified Clinical Specialist in Orthopaedic Physical Therapy Doctor of Physical Therapy BS in Exercise Science NSCA- CSCS and CPT USA Weightlifting Level I NPI- Certified Posture Specialist Total Motion Release Level II Certified Dry Needling

Awards and Honors
National Posture Institute's International Perfect Posture of the Year Award 2011 Clinical Excellence Award- Rocky Mountain University of Health Professions Aegis Therapies Scholarship recipient

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