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As dedicated runners, we often push our bodies to the limit, striving for that extra mile or faster pace. However, in the pursuit of excellence, injuries can sometimes slow us down. One common running injury that can affect us is a posterior tibialis tendon issue. Runners often mistake posterior tibialis injuries for "shin splints." Understanding the anatomy behind this injury, why it happens, and how to improve it can be crucial in our running journey.
Anatomy of the Posterior Tibialis Muscle
The posterior tibialis muscle plays a key role in maintaining the arch of the foot, controlling pronation and supporting our body weight during activities like running. Located deep in the calf, this muscle extends down the shin and attaches to the bones on the inner side of the foot. When this muscle is injured, it can lead to pain and discomfort, impacting our running performance.
Why Does Posterior Tibialis Injury Happen?
Posterior tibialis injuries can stem from various factors, including overuse, improper footwear, or biomechanical issues. Overpronation, where the foot rolls inward excessively, can put strain on the posterior tibialis muscle. Running on uneven surfaces or sudden changes in training intensity can also contribute to developing this injury. Weakness or poor control in the foot, ankle and hip can also be causes of a posterior tibialis injury. Ignoring early signs of discomfort and continuing to run can worsen the condition, leading to more severe issues.
Other Issues To Rule Out
The shin is a common place for runners to get stress fractures. If your pain increases as you run, if you have point tenderness, pain with prolonged time on your feet, jumping or hopping you may have to rule out a stress fracture. If it decreases as you warm up it is likely a tendon issue.
Improving Posterior Tibialis Injuries
Running With a Tendon Injury
When experiencing symptoms of posterior tibialis injury such as pain along the inner side of the shin, ankle or foot, it is crucial to know how to balance rest and recovery with continuing to run. It is not always the answer to just stop running (unless you have a stress fracture). If you have a true tendon injury you can continue to run through it provided you are not over doing it. If your pain is a 3/10 when you start your run, it increases to 5/10 and 24 hours later you are back to a 3/10 you are probably fine to continue running. If your pain remains higher than the previous 24 hours you will need to reduce your training load. This can be done with body weight support devices, cross training or reducing your miles.
Strengthening Exercises
Engaging in specific exercises to strengthen the posterior tibialis muscle and surrounding structures can aid in recovery. Exercises like eccentric calf raises (knee straight and bent), intrinsic foot strength, hip strength and single leg strength can help improve muscle strength and flexibility, reducing the risk of re-injury.
Proper Footwear and Orthotics
Wearing footwear that is comfortable is important. You also want to make sure that your shoes aren't too old. Typically a good running show will last around 300 miles. Additionally, if you are still having some posterior tibialis pain you may benefit from short-term use of an orthotic to unload the tissue while you get stronger.
Conclusion
Injuries like posterior tibialis strain can be a setback for runners, but with proper care and attention, recovery will happen. Understanding the anatomy of the posterior tibialis muscle, the reasons behind the injury, and effective ways to improve it are crucial steps in overcoming this challenge. By incorporating strengthening exercises, proper footwear, and cross training or relative rest, we can work towards healing and getting back on the track stronger than before.
All running injuries stem from a combination of mental and physical components of you training. If you are injured it is a good time to look at your nutrition, sleep patterns, mental health and overall training in addition to running form and strength.
Remember, prioritizing your body's well-being and listening to its signals is key to enjoying a fulfilling and injury-free running experience.
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