Foot, Other
2011-05-18 – 2011-08-27
Grade: 2
Finally got to physio today
Diagnosis:
My anterior talofibular ligaments are strained.
Cause:
1.) Shoes. Look at smaller heel shoes. To ensure less heel striking.
Plus just new shoes in general. Since all have a lot of mileage.
2.) Test. Strides per minute. The magic number is 180. Everyone should try this. Count the number of strides you do in 15 sec x 4, should equal 180. If less, probably heel striking. I counted on my run today and is was about 5-10 strides less per minute. So need to be more conscious of that. Or start running with a metronome.
Exercises:
1.) Roll ankles.
2.) Dynamic stretches before a run. Which I do.
3.) Walk 5-10min before I start my run. This will be tough. I certainly do that today with the last minute call. Oops!
4.) Double leg bend lunges.
5.) Slightly roll and lift each side of foot while not moving the knee. 3 sets x 30 a day.
Not fully recovered, but not causing as much pain after a run.