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Pain on top of foot
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Ok, so I went for a 10 mile run a couple of Sunday's ago and during the last couple of miles I started to get a pain on the top of my foot. The pain is on the top of my foot, midway between my toes and my ankle and in line with my big & second toe. The next day it was very sore and I literally walked with a limp. I iced the area a couple of times a day during the next 4 or 5 days and the pain gradually disappeared. I tried to run again on Saturday (6 days later) and within 2 miles the pain was back. I completed a total of 4 miles and have not run since. Now it's 5 days later and I've been applying ice every day and the pain has pretty much gone again.
From what I've read on the sports injury clininc website, I'm fairly sure I have extensor tendonitis but my question is, how do I know when I can run again and the symptoms wont return within a couple of miles?
Any advice would be gratefully received.
Thanks.
P.S. I normally run approx 25 miles per week and my Sunday run is pretty much always 10 miles or so.
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Comments
loosen the laces a bit and see what happens
What FB said is inititally worth a try.
However, tendonitis...is quite distinctive in that you will get a sort of 'crackling' or 'creaky' sensation in the problem area when you flex it. If this is so, then yes loosening shoes may help - or getting bigger ones too. The aforementioned sensations are due to excessive sinovial fluid in the tendon sheath and is called 'Crepitis' I think.
I have had it recently in both feet, and physio has given accupuncture in the shins (specific muscle associated with the particular tendon) which has proven to be effective. I have also been using a TENS machine on my feet.
Ice MASSAGE using the 'dixie cup technique (google it) and anti-inflam gels.
If your foot is just sore though it could be laces, or POSSIBLY (and I highlight the possibly) a stress fracture.
Definintely not the laces as I made sure they were pretty loose on my last run. However, I've got a feeling it could be my current shoes as although they are the same make, model and size shoe (Nike Structure Triax 8.5) that I have worn for the last 3 years, this pair does seem a bit tight in the toe area on this particular foot.
If it were a stress fracture, wouldn't it be painful all of the time and not ease with time?
I've just tried flexing my toes upwards and I do get a slight "creak". Also the pain seems to be brought on more by flexing my toes upwards.
...Hmm im no physio, and only know what I know through experience.
Sounds as though it prob is tendonitis....as mine hurt more when toes went up too.
SHoes are likely to be fucked* though, so go get yourself some new ones (from a proper running shop)
Dont know about SF - never had one, just thought it could be a possibility (hence me saying MAYBE!)
I would suggest therefore:
* yes that is the technical term!
Kev - the other thing you might want to try longer term is to use elastic laces which allows the shoe to expand when you're running as the foot swells the further you go. they are useless in mud as the suck pulls the shoe off but for dry runs work perfectly well. I wear them in all my runners bar the off-roaders
I keep a detailed log of all my mileage on a spreadsheet (sad eh!) so I know that I've only done about 120 miles in this pair of shoes so I don't thinked they're knackered but perhaps they have got a fit issue.
I have some new Mizuno shoes in the wardrobe so I'm going to wait until the pain has completely gone and give them a try.
I haven't tried the ice massage but will give it a go tonight.
Unfortunately I can't use Ibuprofen because I have a blood disorder called Von Willebrands which basically means I am lacking one of the clotting agents and this is a drug along with Aspirin that I can't use.
I think i'll see how it goes for the next couple of weeks if it isn't any better, I'll get myself along to the Physio.
I've had this too. Mine was Tibialis Anterior Tendonitis. tendon from lower leg that crosses over the top of foot and goes under the arch. it's used to dorsiflex your foot and also offer stability.
Mine took 10 weeks to clear up!
Hi dibbers,
Did you do any specific stretches or anything to help the process?
I wouldnt leave it a couple of weeks. I would go to see the fizzy sooner rather than later as if you continue to run you may make the problem worse.
I've had fun and games with my foot recently. Mine turned out to be nerve problems. But my fizz did think it could be a SF so I went for tests etc. Once we found out is wasnt I was able to start exercising it and getting rid of the problem safe in the knowledge that I wouldnt be doing more damage.
Best to rule out these things though.
Good luck
*waves at Nick, I'm back out running again now
July's race may be back on*
The weird thing is that the pain has literally gone now, it gets better every day with rest. I'll see how it feels at the weekend and if there is no pain at all I'm going to try a short, flat, slow run and if there is still pain I'm going to book an appointment with the Physio on Monday morning.
Good idea Kev-if left untreated tendonitis can cause degeneration of the tendon, so prevention etc etc.
Still think the shoes could be replaced - 3 years is old....they lose their sponginess over time, and it sounds as though they could be a bit tight.
I think stretching that area can be tricky - and as I said I have had VERY dramatic results from accupuncture wiht my physio. My toes were locked in place - i literally couldnt wiggle them after a recent race. Few needles in my shin helped to release the rather tense muscles...one of whihc felt like an electric shock. It hurt a fair bit, but the result was instant.
Tight shoes can lead to things like this which are best avoided......(especially for shims! hiya!)
ewww Nick, put it awaaaayyyyy
Sorry everyone, I think I mislead you all with my poor English. When I say I've worn the same Make, Model & Size of shoe for the last 3 years, I mean the same type, I'm actually on my 6th pair now and these are only a couple of months old.
I'm a total nightmare as far as accupuncture is concerned as I also suffer from Obsessive Compulsive Disorder and there is no way I could have needles stuck in me without being frightened that they were infected with some terrible disease!
By the way Nick, that is a pretty nasty picture!!!
...im going on Wednesday arvo too, as I went out for a gentle 20 miles on Sat and have aggravated my extensor long (?) big toe tendon......sunday it was really crepitusy.....today however it is fine, but i did spend most of sunday evening with a frozen bottle and voltarol gel attacking it.
Can you use Diclofenac Sodium Kevyla?
Take care of it Nick. Dont make it worse.
Look after your creppy tendons
Hi Nick,
I can honestly say that I had never heard of it until your post! I've googled it and found out some info but would need to check with my GP if it's safe to take with my Von Willebrans.
Thanks for the info and good luck with your appointment.
...Oh I am Shimmy. Just a bit miffed that I took a week off after GUCR, then a very gentle week (3 30 min runs)....then 3 x 45 min runs....same again last week...noticing improvement each time...less fatigue/pain etc.
Thought I would do a genlte long run and now this. Ho-hum.
And today it is fine.
Anyhoo....there could be a lot worse things wrong with me (he says philosophically)
Kevyla - its worth a try - as it is a more powerful anti-inflam. It is part of the same family (NSAIDS)....but may be that you can use it.
You can get it in gel or tablet. Brand name is usually 'Voltarol' although differs in some countries I believe.
I am sure my physio will be sticking some needles into my shins....it is a shame you dont feel you could tolerate it though, as I personally believe that it is a very effective treatment. Ive had it done on several bits...IT band most commonly....and piriformis was a little - er uncomfortable!
I wouldnt mind a bit of the ole pin action. Wonder if it would help my dodgy knee?
It is always the gentle runs that cause the injuries, the hard core races are fine.
It's not just the flippin' OCD, I'm not supposed to have inter muscular injections either which includes acupuncture. I'm pretty untreatable really!
On a different note, I started my alternative exercise routine in my garage yesterday which was 10 mins on exercise bike, 10 mins on rowing machine, 10 mins on stepper and then repeat it over (1 hour workout in total). I have to admit I quite enjoyed it although I'd much rather be running, but better than nothing. It'll have to do until I get this stupid foot sorted out.
Went to the Physio last Tuesday and he was fairly hopeful it's not a stress fracture.
He thinks it's either a ligament or a stiff joint causing the pain. He gave me a bit of massage and some rebox therapy and suggested I continue to run but to gradually build up the time/mileage.
I went for 2 mile run on Thursday without and problems, then 3 miles problem free on Saturday and finally I decided to do a 4 mile yesterday morning. About 3.5 miles in the pain kicked in again, not agony but definitely there. Today it's a bit sore when walking but as with before it will gradually ease as the days go by.
Not really sure what to do now, I thouhgt maybe just not running at all for a couple of weeks and then start the process again.
Any opinions?
<div class="QuoteAuthor"><a href="/profile/Kevyla">Kevyla</a> said:</div>
<div class="QuoteText"><p>Ok, so I went for a 10 mile run a couple of Sunday's ago and during the last couple of miles I started to get a pain on the top of my foot. The pain is on the top of my foot, midway between my toes and my ankle and in line with my big & second toe. The next day it was very sore and I literally walked with a limp. I iced the area a couple of times a day during the next 4 or 5 days and the pain gradually disappeared. I tried to run again on Saturday (6 days later) and within 2 miles the pain was back. I completed a total of 4 miles and have not run since. Now it's 5 days later and I've been applying ice every day and the pain has pretty much gone again.</p><p>From what I've read on the sports injury clininc website, I'm fairly sure I have extensor tendonitis but my question is, how do I know when I can run again and the symptoms wont return within a couple of miles?</p><p>Any advice would be gratefully received.</p><p>Thanks.</p><p>P.S. I normally run approx 25 miles per week and my Sunday run is pretty much always 10 miles or so. </p></div>
</blockquote>
‘Morning @Kevyla, I know this is an old post but I have the same problem, I’ve been diagnosed with Extensor Tendonitis and my Doctor has said it will take weeks to clear up 😱
Can you remember how long it was for you?
It’s painful to even walk on at the moment and it’s 3 weeks since the injury occurred at the Oxford Half.
Your advice will be appreciated 😊