I was wrong.
And, it turns out that’s a good thing because posterial tibial tendonitis is much more serious problem than what I actually have which is a common runners problem — plantar fasciitis, so say the good folks at Hertle & Brown Physical Therapy.
I have heard all about P.F., but….I thought P.F. was pain on the bottom of the foot and my pain is on the side of the inside arch…almost on top of my foot.
Turns out P.F. can manifest itself in many different places, including the backs of the heels! This is something I did serious battle with in 2009 when the backs of my heels hurt so badly they felt bruised and it hurt to wear shoes.
As I read more about P.F, there are a lot of things that are making sense now. So many minor injuries, annoyances, small running layoffs….all can be attributed to the plantar fascia. Who knew? (Um, well…the therapists at Hertle & Brown did, but..we covered that).
“Plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.”
What causes it?
- Excessive pronation (feet roll inward when you walk). (CHECK)
- High (or low) arches (mine are, apparently, sky-high).(CHECK)
- Walking, running or standing for prolonged periods. (CHECK)
- Being overweight. (NO CHECK…thankfully)
- Worn out shoes (POSSIBLY?)
- Tight calf muscles. (BIG CHECK)
What can one do about it?
- Rest (most effective, but….possibly the HARDEST treatment!)
- Ice it (roll frozen water bottles under your feet after a run)
- New shoes (where’s my credit card)
- Stretches (calves, towel stretches, etc.)
- Orthotics (custom-made inserts for your shoes that support the arch).
I’ve been having therapy (icing, stretches, massage/manipulation and sonogram treatments) at Hertle & Brown and trying to do some of the stuff at home.
You know what’s fun? Rolling ice bottles under your feet when you get back from a 15-degree run in Erie in February. Ah…the things we runners will do to fix our feet!
So…that’s the saga so far. Add to this P.F. problem the fact that I’ve been sick since Christmas and…it’s no wonder that my running (and enthusiasm for running) has been waning.Yesterday, however, I bit the bullet and begged the doctor for an antibiotic to get rid of this sinus infection — that should help with the case of dragon ass I have right now (draggin’ ass).
I guess, however, if there is a time for me to be doing battle with P.F. it’s now when there is plenty of incentive to rest and heal (If only my guilty conscious will let me).