[lkschiller]

<p>After doing some research I am fairly certain I’m experiencing some peroneal tendonitis in my right ankle that was highly aggravated by the two back to back trail runs I did this weekend—both very hilly (16 miles and 11 miles) and much faster  compared to previous weekend runs.   I did the usual routine after the 16 miler—stretching, ice bath, etc. and it felt fine going into the 11-miler after some initial soreness, but since then it has been sore.  So I either pushed it too far or turned it on that last run, both are possible.   I cut my 10 miler to 7 last night because it was sore for the entire run when usually it would go away after a mile or so.   Last night there was a small amount of swelling around my ankle bone on the outside, and that was a first.   I’m 2.5 weeks out from my 50K.  It has acted up off and on over my training, which went very well except for this.  Until now it went away in less than 24 hours with ice and stretching, except the ankle would be a bit stiff in the morning until I walked a bit. </p>
<p>So with 2.5 weeks left, how do I spend my time?   I rested today and am planning on giving it a couple more days, but naturally I’m fearful of what I will lose if I completely stop running.  I also have it taped and have been doing some ankle exercises, stretching, and foam rolling my calves.  What else can I do?  I haven’t tried running with it taped yet, don’t know if that will help.   Race day I don’t know if I can even tape it—there are numerous creek crossings, so will it even stay on?  It’s kinesio tape.  Cover it with duct tape maybe? </p>

 

[Just Jim]

<p>There is an adage that goes something like; "it is better to show up at the start line a little undertrained than a little injured"</p>
<p> </p>
<p>Your training is behind you, your fitness will not suffer even if you did nothing between now and race day. Rest, ice and if you run, go easy - or just walk.</p>
<p> </p>
<p>It is not uncommon for a minor niggle to be seen as a major catastrophe during the taper.</p>
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<p>Not sure on the taping - my gut says run without, taping could effect your form and thus put something else out of whack during the race.</p>

 

[merigayle]

<p>Jim gave good advice. I would rest it. Also you can soak it in epsom salt to reduce the swelling.</p>

 

[sk8dog]

<p>both are very good advice, if you feel like you need to do something for the mental aspect, try riding a bike or do some water running.  hopefully these two things wont cause you pain, give you a workout and make you feel like you are still doing something.</p>
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[SportiGrl]

<p>I have things like you speak of crop up all the time during training cycles ... just step it back a few days and don't stress it ... I'd rest a few days and then plan an easy hike/jog for a short duration and see how it feels ...if it feels alright,  rest another day and try it again adding maybe 15-20 minutes  ... if all goes well again, just continue with your previously planned taper ....</p>
<p> </p>
<p> </p>
<p>I'll bet you'll be feeling back to normal in a day or two  ...</p>
<p> </p>
<p> </p>
<p>... and ... as jim said, the hay is in the barn (your training is there) and even if you don't run at all till the race you should do alright off your training ... I found that out last winter/spring when I had to take time off for injury and then ran a muddy 50k and 3 weeks later Boston   ... after dealing with injury for a month prior to the 50k  ... have faith in your training and don't let your mind play tricks on you  <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif"></p>

 

[lkschiller]

<p>Thanks guys.  Today is day two of rest and it definitely feels better.  The tape does seem to help for now...I tested how waterproof it might be by wearing it in the shower this morning...not so much  Work and life scheduling are such that I'm going to give it another day before trying any more running.  One of the runs last weekend was on a small portion of the trails that are used for the race...and it went so well that I left that day feeling so much better about what the course is going to be like...it's like my brain found something else to dwell on with that worry out of the way</p>

 

[Flounder]

<p>I would drink enough beer that your head hurts bad in the morning - That way you will not even notice your ankle as you slog out 4-5 miles.</p>

 

[Doctor Wu]

<p>I had peroneal tendonitis in both ankles, most recently in my right ankle in 2004.  The first time I took a few weeks off and it healed.  The second time I was training for a marathon and was too stubborn to stop running for two weeks.  I learned I could run with it.  If the swelling got too bad I'd take two or three days off.  Otherwise I'd take a lot of ibuprofin (+/- 2800 mg per day) and wear an inexpensive ankle compression sleeve while running and during the day at work where I'd spend a lot of time on my feet.  I'd wear the compression sleeve over my running sock and it wasn't uncomfortable at all once I got used to it.  At the Vermont City Marathon in 2004 the tendonitis was in full bloom and I ran a respectable time there wearing the compression sleeve and pumped with ibuprofin.</p>
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<p><img alt="ankle_sleeve.jpg" class="bbcode_img" src="http://www.supportsusa.com/ossur/images/ankle_sleeve.jpg" style=""></p>
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<p>At this point rest is the best treatment.  Go very easy with stretching as deep stretching can aggravate the injury.</p>

 

[RichardC]

<p>I am not really sure I would follow the advice of 2800 of Ibu a day</p>

 

[lkschiller]

<p>I prefer the Aleve anyway...easy to take in the morning and then leave at home so I don't take too much.    There doesn't seem to be any more swelling and I tried an easy 5 today and it was slightly uncomfortable but not painful so I will continue to rest it and keep it supported for a little longer.  </p>

 

[Doctor Wu]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>RichardC</strong> <a href="/forum/thread/70638/it-s-taper-time-small-problem#post_1954616"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>I am not really sure I would follow the advice of 2800 of Ibu a day</p>
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</div>
<br><br><p>Prescription strength is 2800 - 3200 mg per day.  It's okay to take that much for 2 -3 days.  I pick my battles on when to take that much.</p>

 

[Just Jim]

<p>I have to agree with Richard - Erik Skaggs spent several days in hospital with kidney failure; dehydration (a common occurence during ultras) coupled with too many ibuprofen were apparently the cause.</p>
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<p>Also, if I remember there was a pretty detailed article in the New York Times about ibuprofen and running long distances. Plus there is this Runners World article, <a href="http://www.runnersworld.com/article/0,7120,s6-241-286-289-13116-0,00.html" target="_blank">http://www.runnersworld.com/article/0,7120,s6-241-286-289-13116-0,00.html</a></p>
<p> </p>
<p>Just an opinion, (not based on anything except articles I have read or been briefed on by "ultra Docs" ahead of races - certainly not based on any medical education) - I would say if you need to take 2800mg (with or without prescription) or so, then you really shouldn't run - certainly ultra distances anyway.</p>

 

[Doctor Wu]

<p>I just read the RW article.  I guess we can take a lot of ibuprofin while we're not running and treating an injury or inflammation, then maybe use Tylenol (when needed) for when we start up running?</p>