It’s been a few years since i posted here, and about that long since running after having a couple babies (not twins, but just over 13 months apart!). I’m getting back in to running, and am finding that it’s harder than it was a few years ago! I tried browsing around on this forum to see if my question had been asked and answered, but didn’t see anything. Hopefully this isn’t a repeat!
SO, I have been using the couch to 5k running plan, and incorporating the ChiRunning steps into my runs. I have just in the last 2 weeks started having some inner ankle pain on just my right foot. I’ve been digging around online and think that the pain I’m feeling is best described this way:
Posterior tibialis tendonitis – this tendon passes underneath the medial malleolus (the inside “ankle bone”) and attaches into the medial aspect of the foot (navicular bone). Runners usually experience pain below the inside of ankle or slightly further along the inside of the foot. (http://www.rice.edu/~jenky/sports/thefeet.html)
I don’t really feel the pain while I’m running (I will every so often just not regularly) but after I’m done and have cooled down it starts to become a nagging pain, not enough that I don’t walk on that foot, but very irritating twinges of pain that start in that soft area right under my inner ankle bone, and radiate up my leg and sometimes a little bit into the bottom of my foot.
I focus really hard on keeping everything below my knees “soft” and I really don’t feel like I’m pushing off when my foot leaves the ground. However, if I try and pinpoint when that part of my ankle feels stressed, it’s while my foot is bent, right before it leaves the ground. I don’t feel as though I’m really placing weight on it, but as it rolls through the strike and leaves the ground, despite my best intentions, it feels stress there and I can’t figure out how to adjust my movements to fix the issues.
Example: today (using Chi focuses) I focused on aligning my feet and legs while I ran, and creating my column during my walk breaks. I also focused on essentially not using my lower legs muscles to propel me, rather to forward myself using the psoas, pelvic muscles and thigh abductors, or, my center. My legs felt GREAT as long as I focused. Very little fatigue and no muscle tiredness, but the ankle pain persisted a bit more than usual, and after my run it hurt.
My guesses as to why this is happening are:
~ My foot isn’t in the right place (in relation to my center of gravity) when it strikes, placeing undue stress on the ankle
~ My foot is rolling inward for some reason as I roll through the footstrike
~ I need new shoes! I bought shoes my shoes about 3 years ago, but have only really ran on them for about 6 mos to a year. hey didn’t have great arch support when I bought them (didn’t think I needed it), and I do wear them for everyday use (walking).
I believe in the CHI process, but I have a hard time applying it sometimes. ANY advice or suggestions you might have would be SO appreciated! I do have the ChiRunning book as well as “Injury Free 10k training program.”
Thank you so much!