July 14, 2013: Foot Tendonitis & Physical Therapy

The Chicago Marathon is in less than 3 months, and I'm still struggling with my tendonitis, my everlasting extensor hallucis longus fuckus tendonitis. The good news is, I believe I'm finally on my way to recovery. The bad news, I am really not convinced that I will recover on time for the Chicago Marathon, which is in October. Not a big deal, I just only spent $7,500,000 for it (see previous post).

After seeing a doctor at Mt. Auburn Walk-in Clinic, who turned out to bed the Head of the Department and a former professional cyclist; after seeing my primary care provider, and after seeing a decently rated podiatrist in Cambridge, I finally met someone who knew their shit. The aforementioned doctors apparently are only good to prescribe rest, ibuprofen, and swipe your credit card.

The physical therapist swipes your credit card as well, but at least it gives you a nice stretch in the arm when doing it.

It took the therapist about 20 milliseconds to figure out what the problem is: my flat feet. Not flat like low arch but FLAT AS FUCK. Good news is, I knew it already and I already have special orthotics for it. Bad news is: it's not enough, my feet muscle are lazy and are not supporting anything when running. Other bad news: the $100 motion-control shoes that the podiatrist made me buy are actually making things worse. She recommends more flexible shoes with a heel that is not 3 inches like my current Brooks Dyad 7.

So, how to treat a foot tendonitis?

A visit typically includes, in this order:
1- heating my ankle/foot with some hot linen
2- massage of my calf and tendon
3- stretching / strengthening exercises
4- icing of foot/ankle
5- kinesiotape

Note that I didn't insert any jokes in the preceding list. That was hard. The truth is I want readers who also like serious blogs. Ok, let me rephrase that: the truth is I want readers. YES once again I'm complaining because NO ONE reads my effing blog! Whatever, it's probably for the best.

Alright, let me detail for you the important steps that you can DO YOURSELF HOME*.

1- Heating the injury.
Do that for about 10 minutes. You can use hot linen, soak your foot in hot water, or just use an R&R bag. It shouldn't burn though.

2- Massage the calf.
That's really the hardest to describe/reproduce home. Basically, use some massage oil and massage your calves, from the foot to the knee, with the pads of your thumbs. The pressure should be fairly high so it almost hurts. It feels like she's trying to lengthen the muscle. You'll need another human being to help you here. I have been using Tiger Balm and my girlfriend.

3- Stretching / strengthening exercises.
If you are flat-footed: ALL the exercises must be performed by standing on the OUTER EDGE of your feet. Basically, create an arch by rotating your feet around the outer edge. Don't overdo it either. When you do so, your foot is supposed to look like a normal foot, see below.



Exercise 1: Calf stretches. See here. Remember: instead of keeping the foot "flat on the ground", you should be putting the weight on the outer edge! That's the most important part. Hold 20 seconds each stretch. Many times a day.

Exercise 2: Heel drop. See this website. In the first weeks, lift your feet together, and drop them together. Hold 5 seconds. 10 times.

There are plenty of other exercices/stretches that she makes me do, they all involve strengthening the tendon and stretching the calves.

4- Icing
Do it for 10-15 minutes.

5-Kinesiotape
She applies it on my tendon at the end. Not sure if it does any good but I guess you can try.

VOILA!

Also, I don't know about you other Chicago Marathoners, but have you been receiving the newsletter emails about buying gear and training?  The first line reads: "You're a solid month into your training, and as your body adjusts to the workload of training for your first Bank of America Chicago Marathon, you may start to feel some aches and pains in your feet, shins, knees, hips, or elsewhere in your body."

Ya bastards couldn't have sent this out in March? When I actually was a solid month into my training?

I mean, thank you for the pointers, Bank of America Chicago. At this point, I'm actually a solid four months into my recovery, and extremely anxious about whether or not this marathon will actually happen for me. The plane tickets have been purchased, the physical trainers have been consulted, the snazzy running shoes have been tested...it's going to come down to whether or not this sinewy, fibrous fuck in my foot will finally repair.

And Happy Bastille day you frenchies.

*Hey, I'm not an MD so if your condition worsens by doing my exercises, you're not allowed to sue me. However, business/compensation/notoriety is appreciated if your condition improves.