Exercise induced injury that I need fixing ASAP

[Strandliv]

Wonder if anyone can help? I walked 18 miles last weekend and my right outer ankle (behind the ankle but not quite the heel) really hurts. If I wear flat shoes I struggle to walk on it comfortably, however if I wear heeled shoes it’s not so bad. Any ideas what I can do to fix this ASAP. I can’t wear heels and need to walk a long distance on it again very soon. Thanks!

If its the outside of your ankle it sounds like your peroneal tendon. You really need to rest it. I twinged mine and ignored it and carried on running and a year on I'm in agony. Have just been in a cast and crutches to try and fix it but looks like I may need an operation. See a physio.

And I've just had to cancel a walking holiday.

Or you could find a podiatrist. I'm thinking of going to see one next as I'm interested in why I damaged the tendon in the first place. If its some sort of gait issue it could be that orthotics could help.

Thank you for responding. I’ve just googled perineal tendon and that is exactly where it is. Thank you.

So it is potentially more serious than I thought. Pants! I would describe it has discomfort and mild pain at the moment. I’m really sorry you’re going to need an operation.

I’m supposed to be doing the moonwalk on Saturday night. I’ve been ‘in training’ since March. Regularly doing distances of 10-20 miles in one go. This is literally the first time I’ve struggled to recover and it HAD to be this week!

Thanks ever so much Nico at least I know what to call that part of my ankle now.

I wonder if an orthotic would help too? I'd see a podiatrist if possible.

Not a first sided, but is it worth trying ice, heat & rest - or whatever the recommendation is for tendon injuries?

Rosa I got my gait analysed for my trainers in a very fancy professional running shop. I probably should have seen a medical professional instead.

Google say RICE and ibuprofen. But I think I need to see a physio and/or podiatrist.

Thanks all!

OP yes the fancy shop was shite for me, sent me away with completely the wrong trainers - oh look, more Wallace and Gromit

no seriously, podiatrist much better. It was actually "luck" that I went because I had an injury but I wish I hadn't gone to the running shoes place initially and I really wish I had never listened to them about what type of shoe I needed and what to spend money on.

PS just to say, if you find immediate relief in a different pair of shoes, it might not be a serious thing at all. Fingers crossed it's all sorted for you soon!

Thanks Rosa I’m doing ice and elevation now, and I’ve taken some ibuprofen.

I hope you get sorted but honestly my advice would be to ditch the moonwalk even if you're feeling better. It's the sort of thing which if it flares up halfway through you'll push yourself and could cause some bad problems. It's unlikely to be recovered enough in a weeks time to do such a lengthy walk.

I haven't even been able to walk down stairs properly for a year. My mobility is seriously affected and I feel 40 years older than I am. It's not worth it.

The peroneal tendon is very slow to heal, not much blood flow to the area apparantly.

I hope you get sorted but honestly my advice would be to ditch the moonwalk even if you're feeling better. It's the sort of thing which if it flares up halfway through you'll push yourself and could cause some bad problems. It's unlikely to be recovered enough in a weeks time to do such a lengthy walk.

☹️ I know. But I've been sponsored by so many people and don’t want to let my team down. I’m phoning around this morning to get a private appointment with a physio and if I can’t get a physio a sports massage therapist. I will take their advice if they say I shouldn’t do it. I’m don’t want to risk an injury as serious as yours, it sounds awful.

sorry, when I replied I hadn't seen you were doing the moonwalk

I think you shouldn't do that, sorry

your health is more important than anything else.

I disagree with PPs - It's a very new injury/aggravation and it sounds like you've trained hard for this for ages. I would do it but be super careful with your recover afterwards. And most of all have fun! I've done the moonwalk before and it's brilliant

I have managed to grab an appointment with a sports massage therapist tomorrow who is going to assess and might work some wonders with some tape.

I have so many sponsors and a great team who I really can’t let down. I’m going to do everything I can do get through it. I followed the training plan almost to the letter and am disappointed because I thought this would protect me from an injury.

Alternate heat to stimulate blood flow with ice to reduce inflammation.
Apply ibuprofen gel direct to sore area
Get a sports massage and foam roller to loosen off your calves - the tendon will inevitably be strained by muscle tension within your calves - loosen off the muscles and you’ll create some ‘slack’ in the system

Strandliv I was just coming on to say find someone who could have a look and possibly tape you up with the magic tape for the moonwalk. It’s not ideal but it should get you through. And I see that you’ve done that so that’s good. Hope it helps!

Thank you all so much. Ibuprofen gel I hadn’t thought of that. Will look into that.
Exercise is supposed to be good for you for goodness sake!!

I have really tight calf muscles so I think there's something in Vet's advice of calf stretches and foam rolling.

Good luck OP! Let us know how it goes

Will do. I’m getting nervous now.

Get a sports massage and foam roller to loosen off your calves - the tendon will inevitably be strained by muscle tension within your calves - loosen off the muscles and you’ll create some ‘slack’ in the system
I had this today and my foot, ankle has been taped to provide a bit of pain relief.