Currently I am 2 weeks out from a USAPL meet. However, since September I had been having medial ankle pain. I believe it came as an overuse injury due to a second job I had picked up. During the week I am in a OT program and work part-time, but had started working weekends at a hotel in banquets for extra income. However, the shifts would often range from 8 to 16 hours (if required to work doubles) and if running late, we often times would not get a break. So basically you would spend 8+ hours moving around non-stop and your feet would be pulsating by the end of it. I had needed the income, but finally quit 3 weeks ago as I realized my ankle would not get better.
Due to the location and corresponding pain (plantar flexion, inversion, etc.), I had figured it was a persistent posterior tib tendinopathy. I eventually managed to get imaging done, and the MRI said there was a moderate posterior tibialis tear and a thickening of the tendon. Nothing related to the achilles, plantar fascia, or other common foot issues were mentioned. A chiropractor friend who wrote me the script for the MRI as I can’t really afford medical care, said that if I made it this far through meet prep, he would just go for it and dial back after the meet on December 7th. He then mentioned that the thickening of the tendon meant that is was healing, and that after I should consider TB-500 injections to expedite healing. My wife is worried the whole tendon will snap/rupture.
Symptom Clarification: Pain is usually worse after sitting for a long period of time and then standing up. I have low endurance. I can handle short 10 minute walks decently well, but longer walks tend to bug it. Pain is up and down, sometimes I barely notice it and sometimes it’s fairly aggravating. Pressing on the area is painful if my foot is plantar flexed. My lower body gym days twice a week will leave me mildly sore throughout the day, but is usually resolved the following day. I’m basically always aware that something feels off.
I’m trying to decide that if since I have been dealing with this since September, I can last 2 more weeks? And then if I should just reduce lower body gym activity or just cut it out mostly all together. Or if I should just reduce intensity/volume. I’m not really confident in this getting better, lifting weights and walking my dog are basically the two things that get me through the day, and my wife has been really worried about me lately as I have been pretty depressed.
@Michael_Ray I was hoping I could ask for some advice. I had dropped the meet because of pain and a clinical for my school program coming up. I have since been doing a rehab protocol, which involves slow bodyweight calf raises, high repetition theraband ankle exercises, and I have progressed to toe walking. I still have daily pain, but it is much more manageable than it was before. I had also taken out most lower body exercises at the gym, although I have opted to keep in weighted reverse hypers, glute work/accessories such as bridges/abductions, and high rep bodyweight squats.
Here is my question: I feel that while the tolerance of my post tib is increasing, strength is definitely not what it used to be. A few years back I had an adductor strain, and I eventually got back through slowly adding weight to a compound exercise. I started with a very high narrow stance box squat, and slowly increased depth and stance width as the weight increased. I was wondering if I should do something similar with a loaded calf raise? Like start weightless, slowly add weight and start initially with a tempo? Also, if I were to persue this would you recommend a standing or seated variant? Figured standing would be loaded with bodyweight, while seated would put more emphasis on the soleus which is distal towards where the post tib is actually located.
I would wait a couple weeks before beginning this plan, but just wanted to run it by somebody knowledgeable. Thanks!
Hey @Boatsofoats I think a slow and progressive loading of the area should be fine. Not sure I’d make a ton of alterations to your squat like you are describing but would just have you squat with your normal mechanics as tolerable. I’d also likely dose in single leg calf raises, seated and standing, and load them as tolerated (starting with bodyweight initially). If you need further individual guidance, we’d be happy to consult with you.