Westie Runner lives on the edge of the Waitakere Ranges to the West of Auckland, New Zealand, and quite likes to run on both trails and road, at distances from 5k to 100 miles. Having emigrated to NZ from the UK in late 2014, WR has lots of places left to explore and run in New Zealand, and hopes to share interesting stories, experiences and adventures with you in video form. Current main running goal is to run under 3 hours for the marathon.
I have found eccentric contraction helpful with other tendon issues. I'm trying to decide when to start trying these. My pain only kicked up 5 days ago after suddenly being longer on my feet than I am used to. So....not a runner anymore, just an older person trying to live their best. At first I did some trigger point work. Started resting today as I could tell last night things are not good... Had you done rest and felt things calm down before you started these exercises?
Just want to say worth pushing through some pain (obviously you're not pushing through excruciating pain) and making sure your form with heel lifts is flawless. Even if you're like me and you can't lift 100% all the way up If the pain is significant then I have to say compression has probably done the most for me, with ice and/or ibuprofen . I use a brace if things are really bad. I still haven't found THE shoe and insert for me yet though, would be curious to hear what works for you?
Thank you. Ive been desperately trying to heal 'plantar fasciitis' for two years that was misdiagnosed. Switched to all zero drop shoes which made it significantly worse. My massage therapist figured out yesterday that it was this tendon connecting to my foot causing my issues. I havent been able to run since this pain started and i'm looking forward to trying these out!!
Thanks for posting this video, I use the exercises myself and you seem like you’ve helped a lot of people out with it so fair play! How cautious was you with building back up your running mileage when your PTT flared up? Cheers.
Were you able to do the last exercise, the modified calf raise, right away? It seems like a high load exercise like that would be too much if the tendon is in a state of high irritation.
My case was relatively mild so I could do the exercise at a lower volume to begin with, but I could absolutely believe that people with a more serious case would not be able to do this exercise from the get go.
Thanks so much for the video. I have PTT on the right side. And Im assuming most people usually develop this on one side first. Would you recommend exercising both sides equally? I.e doing the same amount of reps for both sides when conducting a session of these? Many thanks!
I only ever got it on my left side. You should do exercises in the same way at the same volume and intensity on both sides, so you don't develop muscle imbalances.
@@WestieRunnerI thought as much. Sorry if this is tackled in the comments somewhere below but have you tried any massaging techniques either directly on the tendon or down the muscle itself? Do you have any other recommendations to supplement this daily routine? Ive only had this for around 6 months and its definitely ‘early stage’ or ‘stage 1’ as it seems to be defined. Thanks again.
@@kieranmann5622 I tried massage of the muscle itself in the calf and of the sore areas in the medial surface of the foot. My experience was that it gave some temporary relief from the sensation but didn't really seem to help. Do the exercises twice a day and don't try to run in zero drop shoes or other shoes which you feel aggravate the problem; for me that was my pair of Saucony Endorphin Speed and my pair of Altra Lone Peaks. Good luck!
Thank you so much for this video! I'd been going through post tib pain from past 2 months and had not been able to run at all. None of the exercises I'd been doing were changing anything. Came across this video on Reddit and I've been doing these exercises regularly from past 2 weeks. These exercises seem to be hitting the right spots and I've noticed significant improvement in the pain and discomfort. These have been so effective that I've started slowly resuming running pain free! Can't thank you enough!
My suggestion is that yes, you should because it balances muscular development and coordination on both sides of your body. My hypothesis is that by not doing so, you're going to create musculoskeletal imbalances which will lead to other problems further down the line.
I have tibia tendonitis, arch pain with achilles tendonitis. yeah i cant make this up its a nightmare. 2 years ago I switched to zero drop shoes and this all started. Im in bad shoes now but cant wear any shoes it hurts my arch. I cant do the pt exercises. I can walk 5 min a day barefoot and doesnt inflame me too much. do you think if i walk barefoot 5 min a day then couple days later 6 and so on. And gradually increase manage my pain that i am getting stronger and eventually could go to wearing altra shoes etc because it would be stronger. the only shoes i think I can wear. I dont work no kids. i can monitor how my pain is and what i do. My pt says it wont hurt 5 min a day but wont strengthen it. I would think it would be what do you think.
Hey, I know it might sound crazy, but you should look into TMS, and read the book “Healing Back Pain” by Dr. John Sarno. The body heals itself from injuries, and small structural abnormalities shouldn’t cause intense pain, you walked around your whole life before switching to zero drop shoes just fine, and I assume you’ve attempted to heal your feet for a long time. I also have ankle pain, but I’m just now realizing that it is connected to my TMS. I suffered from life-ruining back pain for several years, I was completely devastated and desperate. I finally read that book and it began my healing journey. It took a while, but very quickly I was able to let go of much of the emotional distress and anxiety caused by the pain, which is one of the worst parts about it. If you consider yourself a high strung individual, if you’re a bit of a hypochondriac like me, and if you’ve been through a lot in life and emotionally stuff your life problems down and avoid thinking about them, I’d say it’s very likely you could be suffering from TMS. You can read about the theories as to why and how it works but there’s a lot of success stories online of people curing chronic pain of all different types after learning about TMS.
Just came across this video and not up to date on what’s happened since yet but that day was crazy hot for April. Extremely bad luck to get that weather
@@WestieRunner it was carnage! I did the half as a marathon pace workout in the build up to Wellington, with a long warm up and cool down and had to end the cool down early with cramp so bad I had to call for help to get up...(and of course, Wellington was cancelled 4 days before the race)
No. If possible, do the first two standing exercises without steadying yourself against the wall. If you can't quite do that yet, it's OK to steady yourself now and then, but try to do it less over time until you can do the exercises without doing so.
I took a break after the acute injury but started to run again once I'd worked out the exercises a while later. The injury didn't really get any better while not running. It was only strengthening which made things any better.
Hey! If you see this, or for anyone with experience in comments, I was wondering if you are able to still run some while symptoms are there and recover or if I would be better off taking a break from running and cross training.
I was told by dr its ok to run, but if I'm suffering pain wise the day after to wait more. Did 3 jogs this week, and only felt pain while running the day after but not while walking. Just tried these exercises and ngl it feels alot better already
After trying these helpful exercises, I wondered if a glider machine might be good for my PTT because what it does to my feet reminds me of the stretching you do. So I tried the glider and, so far, the pain seems to have decreased.
Great video! I'm running Auckland Marathon this year and will be hoping to be <3:30 having missed that by 26 seconds on the Gold Coast. I am of course concerned about the hills in the first half - but love seeing your training which apart from paces looks very like my own. I'm also really excited about the prospect of personalised drinks and maybe getting in enough nutrition to avoid that 37k wall that keeps hitting me! Nitrate loading is a new one on me - I'll look into that (every little bit helps right?)
I have congenital flat feet, suspecting too much flip flop wearing now triggered PTT. Both feet always ache to some extent after a lot of walking because they’re so flat, but just trying this once I’m feeling such a difference (a little pain, but like I’m stretching and working out muscles) I think I may do this for both feet. I have tried orthotics but never as helpful as physical therapy has been for other injuries so I think strengthening is my best way forward. Thank you for these!
Hellooo thank you for the video! I had this pain a year back and it reduced with PT after a few months but I now have flare ups every now and then although I am consistent with the exercises. Is this a normal recovery curve?
I had flareups on the road to recovery, but I could usually trace them back to something specific like a new pair of shoes or an awkward landing while out on a run. As long as the flare ups are reducing in frequency over time, then I wouldn't worry too much. Maybe try and identify anything which might be causing the flare ups? For me it was running in a particular pair of shoes.
@@Person64479 it was the opposite for me - Anything with a zero drop seemed to make it worse. Stability shoes and higher drop seemed to be less likely to cause issues. There were exceptions though - the Saucony Endorphin series shoes definitely made it worse despite having an reasonably high stack height.
@@WestieRunner Essex based but I travel to train on the hills, usually North downs or Wendover but I do have the 2012 Olympic MTB track on my doorstep where i can get in short sharp ascents. Ty McKeown
@@slobzone I lived in Stansted-Mountfitchet before we moved over to NZ, so not a million miles away. Tarawera isn't too steep, so as long as you're getting some hills in, then you'll be grand.
Hey man, don't know if you're still active on RU-vid, but thank you so much for this video. I've been training intensively since January for a marathon without any issues, but the past month I've developed the tendonitis making my runs very painful. Your exercices helped me considerably, I don't want to say I'm 100% but the pain is entirely gone. My marathon is in 3 days, hopefully everything goes right! Cheers man, thank you so much ❤
@@PRIMEOPTIMUSML completed my marathon in 3:40. Not quite my objective but pretty happy as it was my first! Pain on my tendon started to appear around 6km, but disappeared around the tenth.
thanks for the video, I took some days off running and did the exercises and could run without pain and "light legs" today :) one question: exercise 1 and 2: are you supporting yourself with your hands on the wall or are you standing freely when doing them?
I'm not 100% sure that it is due to overpronation but I definitely find that certain shoes set it off: anything with less than 4mm of drop for example, and other shoes which don't feel like they support the arch at all or are on an angle, e.g. Saucony Endorphin Pros.
I'm not 100% sure whether it makes that much of a difference to the end result whether you do them before or after running, but I did feel like doing them before running made it more comfortable.
Well done on the sub 3! just found your channel and it looks like I have plenty to learn from you, I managed a shock 1:21:18 half at Chch last weekend after cracking 90 minutes by 2 seconds at Queenstown in November. Now I'm starting to question if I should try for a sub 3hr full like yourself. I started running 4 years ago and feel like I'm chasing the clock as the grey hairs are reaching dominance, it's now or never
Well done on your 1:21 at Chch! That definitely suggests that you've got the legs for a Sub 3 marathon. A decent block with plenty of 32k+ long runs will probably put you in striking distance.
Still about the same. I don't have time to exercise for the most part. I went to a foot doctor and he said the only way to cure it is surgery. The ho in and break a bunch of bones then they put them back together. I won't do that. He said he could prescribe meds but once I stop them the same issue will come back. So I am just trying to do the best I can and try to stretch when I can fit it in
I actually think this race will be in my brain for a very long time. oh what a start, the Haka very moving but what impressed me was how Rotorua really got in behind it. outstanding
Doctor told me to take month off...I wonder if I can do PT / things like this first before doing that. I run many miles with no pain or mild pain. Did not get moderate until mile 14 yesterday
Holy hecker, what a race and much tougher than I gave I credit for. Hey Gareth, you wouldn’t know what that hype song was they played on the start line in amongst the haka and speeches?
