She wanted some company for a five miler, so I said yes. Mind you, I had ran a block or two or random hill sprint for 2-3 reps but almost literally no continuous mileage had been performed on my legs and body.
My foot suffered an injury August of last year. It has been significantly better! Getting achey with too much activity, but gradually tolerating more and more impact and usage.
SO, despite the fact I should have started with a 1 or 2 mile run, I went for it. We ran and walked and sang. Needless to say, when I woke up the next day, I was soon-orrrrrr-ah! My foot was hot and mad, but within 30 minutes of waking it felt pretty normal. Here's a little more about my injury and how I make it better when I do stupid things despite my knowledge and training.
Last year at my birthday, I had an awesome llama, named Roho, and his alpaca bro, Napoleon, at my birthday party because that is what you do, right?
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| I had to add Napoleon and the Nice Man I Live With because they kinda look like bros here. |
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| Roho, all the way to the left, regal in his formal wear. |
Why is my foot so very funky!? Why the slow recovery?
Research shows that ankle sprains result in decreased mobility at the ankle joint. Since a sprain increases ligament laxity, this may seem counter intuitive! Also, sprains can lead to butt inhibition, causing muscle like the mighty gluteus medius and big old gluteus maximus not to do there jobs. Also, injury decreases your proprioception, your knowledge of where your joint is in space.
I can tell you that despite my knowledge of this I did not do nearly enough strengthening and flexibility and balance work after those sprains!
After this crush injury, I went to work on my ankle flexibility and mobility!
Before we get into it, I must mention that up until 2 and half years ago, I wore resctrictive footwear. So for 37 years each of my 33 foot joints, 20 articulating and the more than 100 muscles, and gristly parts had been loaded improperly. And although I have been tranisitoning all my shoes, to zero drop I am still gaining foot flexibility and may have pushed that transition a bit too hard.
After the llama incident, I had a hard time tolerating a long walk, forget about a run, so I took many months off, and was using some tips with form the MELT book by Sue Hitzman. I made progress and noted better movement but not enough. Until I got my Hand and Foot Kit!
I am now achieving some better and better relief and here's how! I will highlight these foot helpers below.
Let's start with MELTING!
Recently, I went to a foot and hand MELT method workshop and despite having the book, and using the method, learned so much MORE from doing the techniques live with a certified MELT instructor.
If you have foot (or hand) anything problems, consider this kit! It using small hard and soft balls to improve your soft tissue hydration and flexibility.
Laypeople and providers, I have used with many people who have had old foot fractures, complicated foot and ankle reconstruction, hand arthritis with deformity, and have significantly changed the appearance and function of there hands and feet. Addressing the strength and issues above the feet is essential for optimizing outcome, but it's a really great tool. Especially for individuals to work on themselves.
2) Ballerina goodness!
I also was turned onto these ballet stretchers by Rolfing awesomeness Terri Poch. My plantar flexion or pointing of the toe was so limited compared to my left, and these have really helped me become more of a pointer sister. Just getting into these was an eyebrow raiser, but now I can tolerate them for longer period of time, and I usually do a little self-massage to areas of tightness while in them.
3) Calf, soleus (lower calf muscle), anterior tibialis, and peroneal trigger point release. This is self treatment, I target my whole body 2-3 times a week, but hit up the lower leg more like everyday.
I like to use the Trigger Point Therapy system, or TP system, a self treatment system invented by Cassidy Phillips. Phillips did not INVENT trigger point treatment but his system is clever.
I really love the total body kit. The ball in the kit could be replicated by a tennis or lacrosse ball but the big and little rollers are fantastic for getting at things that the foam roller does not because it is shaped like elbows and thumbs, meant to imitate tools massage therapist's use. This is how I address my calf muscles, but also the smaller but just as important soleus, and peroneal muscles on the outside of the leg.
If you are an uber athlete with chronic pain, you might relate to Cassidy's story
.https://www.tptherapy.com/about/our-story
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| The smaller roller on top of the yoga block really helps to get into the lower calf muscles! |
4) Buttercersize, footcersize, and balance!
The last two components, I am focused on are my balance and butt strength. I practice single leg balance with my eyes open and closed, and work with the BOSU ball and other balance challengers to improve my ability to know where I am at in space.
If you have had an ankle sprain, or relatively small injury, that "got better". It may have resolved acutely but the strength and flexibility prior to injury may not have.
Note: I am one of those not-so-flexible types, if you have Ehlers-Danlos syndrome, or tend to be hyper flexible these tools may not be helpful! Or even contraindicated. Always consult with a doctor before starting anything new!
