Extensor Tendonitis any advice?
Discussion
35 year old, fairly active in that I'll do a HIIT/some form of strength and cardio based bodyweight session every morning, combined with a decent amount of walking and the odd 5-10k run every few weeks.
Never had any issues before with my feet but I noticed a few weeks ago a slight pain on the very top of my right foot. I assumed it was an ankle related pain and didn't really think much of it.
Last Tuesday I had a 2.5m walk each way to a hospital appointment (something non related) and during that walk the pain was pretty bad. Various Googling suggests that the most likely culprit is Extensor Tendonitis.
I rested pretty much for the rest of last week, basically no exercise at all but it was not getting any better and it was starting to frustrate me being idle all day. So I did start some low intensity low impact morning floor workouts (no jumping, no running, no Burpees etc) no real issues as I'm trying to keep the foot fairly static. Went for a 20 minute walk on Saturday (first one since Tuesday) and it was really bad, my foot actually looked slightly swollen afterwards. So completely rested yesterday, and will not do any walking again today.
Does anyone have any tips on how best to manage this issue? I'm supposed to be 'training' for a three peaks charity walk at the end of May which isn't really that far away, got some new boots and I haven't even tried them on yet for fear of making it worse!
Never had any issues before with my feet but I noticed a few weeks ago a slight pain on the very top of my right foot. I assumed it was an ankle related pain and didn't really think much of it.
Last Tuesday I had a 2.5m walk each way to a hospital appointment (something non related) and during that walk the pain was pretty bad. Various Googling suggests that the most likely culprit is Extensor Tendonitis.
I rested pretty much for the rest of last week, basically no exercise at all but it was not getting any better and it was starting to frustrate me being idle all day. So I did start some low intensity low impact morning floor workouts (no jumping, no running, no Burpees etc) no real issues as I'm trying to keep the foot fairly static. Went for a 20 minute walk on Saturday (first one since Tuesday) and it was really bad, my foot actually looked slightly swollen afterwards. So completely rested yesterday, and will not do any walking again today.
Does anyone have any tips on how best to manage this issue? I'm supposed to be 'training' for a three peaks charity walk at the end of May which isn't really that far away, got some new boots and I haven't even tried them on yet for fear of making it worse!
Calf tightness can lead to extensor overload, so eccentric calf stretches will help to address this. Shoe choice is important esp if you are a bit tight in the calf- need to be supportive and with slight heel raise. For runners brookes ghost or adrenaline.
To settle current issue rest and ice, use ibuprofen if you can take it.
Do you live in a hilly area? Try to avoid uphill for a bit!
To settle current issue rest and ice, use ibuprofen if you can take it.
Do you live in a hilly area? Try to avoid uphill for a bit!
sawman said:
Calf tightness can lead to extensor overload, so eccentric calf stretches will help to address this. Shoe choice is important esp if you are a bit tight in the calf- need to be supportive and with slight heel raise. For runners brookes ghost or adrenaline.
To settle current issue rest and ice, use ibuprofen if you can take it.
Do you live in a hilly area? Try to avoid uphill for a bit!
Thanks Sorry for the delay. To settle current issue rest and ice, use ibuprofen if you can take it.
Do you live in a hilly area? Try to avoid uphill for a bit!
I've not really done much running to be honest and am mostly just in socks due to working from home etc but I have been doing a lot of jumping, running on the spot Burpees etc for the past 12 months so maybe it's a build up.
Will try and stretching. I thought it was getting better towards the middle of the week but have been on my feet a bit more these past few days and it's pretty much the same. Another few weeks of rest needed I suspect
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