If you've never had this problem, you may be wondering: what the heck is a posterior tibialis? Here's the description from wikipedia:
"The tibialis posterior muscle originates on the inner posterior borders of the tibia and fibula. It is also attached to the interosseous membrane, which attaches to the tibia and fibula.In other words, it's a muscle that attaches below your knee and runs down the leg under the bulky part of your calf muscle. It attaches to your foot via a tendon that wraps behind and under the knobby part of your ankle bone on the inside of your foot. If you putt the tips of your fingers on the inside of your leg right where the calf muscle meets your shin and move your toes up and down, you can feel this muscle at work. Continuing to aggravate this muscle/tendon can lead to it pulling away from the bone which in turn can lead to a stress fracture.
The tendon of tibialis posterior muscle descends posterior to the medial malleolus and terminates by dividing into plantar, main, and recurrent components. The plantar portion inserts into the bases of the second, third and fourth metatarsals, the second and third cuneiforms and the cuboid. The main portion inserts into the tuberosity of the navicular and the plantar surface of the first cuneiform. The recurrent portion inserts into the sustentaculum tali of the calcaneus."
This issue had lingered since April. Looking back, I should have focused on fixing it, but I didn't. I knew I had plenty of time until June 3, and I figured it would heal. Well, it didn't heal. Now, I had to deal with it or risk further injury and derailment of training. I decided to focus on it. I immediately sentenced myself to 1 week of running in the pool and cycling. I also scheduled a massage and an appointment with my sports chiropractor. I ended up with the following plan for addressing this injury:
- No running! Pool running and cycling to maintain fitness and stimulate blood flow.
- Massage to loosen the posterior tibilias muscle and relieve tension on the tendon.
- Stretching and self-massage of the muscle/tendon to relax the muscle.
- Kinesio Tape to support the arch and relax the muscle (here's a great video on how to tape the Posterior Tibialis
- Taking Aleve to reduce inflammation. I normally avoid this, preferring to let my body deal with its own inflammation, but I decided to make an exception.
- Strengthening exercises: eccentric heal drops and wall leans to strengthen the muscle.
- Wearing my Plantar Fasciitis boot at night to relax the calf muscle.
- Yin Yoga to fully relax muscles and connective tissues.
Do you have a nagging injury that you just can't shed? Or perhaps a better approach to healing mine? If so, please share it below!