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Running again

January 30, 2017 (Afternoon)

Exercise Type: Run

Comments:
I had an appointment at Island this afternoon so I didn't go to practice. I got an x-ray which I wasn't expecting. It was a new experience for me. I didn't get to see the pictures, but there's nothing wrong with the bones in my foot. That ruled out a stress fracture. Dr.Getson came in and asked some questions and did an examination and showed us some diagrams and then said that it was peroneal tendinitis. It was caused by a cumulative training load (rate of change) that was too much for my body to handle. We've scheduled PT for next Monday at 3. I'm going to learn some hip, ab, and glute exercises while I'm there, which should benefit my whole family because we all have foot issues. Basically a few key points I came away with are:
-Avoid running in the snow/slush and on ice (because it puts extra stress on the tendons that stabilize the foot)
-don't run in pain
-glute, hip, and ab exercise are very important for preventing injury because they absorb a lot of the impact and stabilize the body. If they aren't stable then the rest of the body won't be stable.
-Cross-train while recovering (bike, elliptical, aqua jog).
-Run a mile about 3 times a week at a slow pace (like 10mins). Second week can be 1.5 miles 3-4 times a week.