I have recently ran a 5K with no foot problems but ran a 10K last Sunday and took Monday off from running as a rest day. Tuesday I did a 3 mph walk for about 45 minutes. I went to run on Wednesday and the whole top of my right foot started to ache about a mile into my jog. It feels as if all of the tendons "siezed" up. I've had this type of pain a little before and loosened my shoe laces, which usually helped. Nothing helped this. I walked barefoot on the treadmill for a couple more minutes and the pain did not let up. I ended up going to the chiropractor on Friday and he popped my ankle back in - said my pelvis was out which could have totally changed my stride. This makes sense. However, I cannot get rid of the pain in my tendons except by taking ibuprofen. I'm staying away from wearing flip-flops or any type of shoe that I have to work to keep on (if that makes sense).
Does anyone have ideas for stretches or other ideas for this? I really want to get back into running since I've just started doing races. I'm frustrated by this so I've been doing pilates and upper body weights because I'm still trying to lose weight.
Sorry to hear of your pain. By now you know it takes a couple of days before you feel all the aftermath of any athletic contest. A recent 5k, followed closely by a 10k, would not brush off quickly in a day or two.
Your injury sounds like a classic overuse injury, which means you have reached your threshold for athletics and need to do less, not more, for a while until your body can answer these challenges with some necessary adaptations. This does not mean you should take bed rest, but stay active in a way that does not overwork the same parts of your anatomy, and keeps the blood pumping for faster healing.
On losing weight, it is helpful to know that you are still trying, because it explains why bones might pop out of place now and then as a result of your activities. Once your weight is in line, there will be less pressure on all of your joints. The "catch-22" seems to be that you rely on activity to melt off the pounds. Recent studies have shown better light on this common dilemma, and revealed that dietary interventions are more effective at controlling weight than exercise is. Both together are ideal, but you should be able to continue with the most effective part of your strategy, while maintaining enough activity to have the net positive concomitant effect.
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