Hey man, don't know if you're still active on KZfaq, but thank you so much for this video. I've been training intensively since January for a marathon without any issues, but the past month I've developed the tendonitis making my runs very painful. Your exercices helped me considerably, I don't want to say I'm 100% but the pain is entirely gone. My marathon is in 3 days, hopefully everything goes right! Cheers man, thank you so much ❤
@PRIMEOPTIMUSML2 ай бұрын
Good luck man! Let us know how it goes
@olivierquerry68672 ай бұрын
@@PRIMEOPTIMUSML completed my marathon in 3:40. Not quite my objective but pretty happy as it was my first! Pain on my tendon started to appear around 6km, but disappeared around the tenth.
@thenayancat880210 күн бұрын
@@olivierquerry6867 In the same boat, how long did it take for these to help? Also well done, 3:40 is a good time and there's always next time
@Noah-sm1ze11 күн бұрын
Big results so far for me after only a week! Thanks man, nothing else has seemed to help but these are doing a lot for me
@WestieRunner11 күн бұрын
Great to hear. Keep going!
@lisagiannoumis3816Ай бұрын
I have congenital flat feet, suspecting too much flip flop wearing now triggered PTT. Both feet always ache to some extent after a lot of walking because they’re so flat, but just trying this once I’m feeling such a difference (a little pain, but like I’m stretching and working out muscles) I think I may do this for both feet. I have tried orthotics but never as helpful as physical therapy has been for other injuries so I think strengthening is my best way forward. Thank you for these!
@bloodyhell4515 жыл бұрын
Great vid. Different angles of the same excercise really help.
@WestieRunner5 жыл бұрын
Spassibo tovarish!
@r_mashu69462 жыл бұрын
Legend, going to start these exercises. Will try update you in a month or so. I have discovered i have a mobility issue in hips thats causing unequal running and i think this is the cause. So i will be doing the MYRTLE workout alongside yours. I have no idea where this PTT has came from, didnt even increase my load or change shoes. For some reason it is about 2.5km into every run it starts hurting around my ankle (feels like inside the joint bone like you said), then stays at this pain (2-3/10) for the full run. Then it is a little tender the next day.
@jobinthomas6372 Жыл бұрын
How did it go ?
@scottbailey76923 жыл бұрын
Great video, I’ve been suffering on and off for a few years now . I’m 16 weeks into my training plan for race to the king next month . I find that running on the trails have made my ptt quite sore . I totally agree with Altra running shoes, zero drop just seemed to make it worse over a period of time. Currently running in the peg 37 with an of the shelf insert for high arches. Thanks once again for the help.👍 scott.
@WestieRunner3 жыл бұрын
Thanks for the feedback Scott. Personally, I don't tend to find the trails that much of an issue but running in zero drop definitely didn't help me (which is a pity, I really liked the pair of Altras I had otherwise.) Good luck with the training programme and your end goal, be that a race or an adventure!
@nznige3 жыл бұрын
@@WestieRunner interesting ive been running altra's as well, I put a lift in them a few months back, I love the toe box, I have high arches as well
@henryyu46942 жыл бұрын
how is your ptt now? I have pain right under the shin and I just got a pair of peg 37
@bahloolkhan78412 жыл бұрын
if you want to cure it, I have a very easy remedy home remedies. Idk but it hurt me for a long time. I tried what a person told me, and I just couldn’t believed it worked.
@umeshurocks10 ай бұрын
Will give this a try, will come back after a couple of months. I am also working on pelvic and hip strengthening for anterior pelvic thrust. Seems like my fucked up posture as a teenager has let me astray
@MrAndersson5797 күн бұрын
Did it work?
@umeshurocks7 күн бұрын
@@MrAndersson579 I kind of gave up on running. After going out for 5km runs 3 or 4 days i get tendonitis again
@Eddie-lz8lb13 сағат бұрын
for exercise # 2, do you have one hand on the wall?
@lifesabeach945124 күн бұрын
After trying these helpful exercises, I wondered if a glider machine might be good for my PTT because what it does to my feet reminds me of the stretching you do. So I tried the glider and, so far, the pain seems to have decreased.
@collaboratedCAFFIENE5 жыл бұрын
I got diagnosed with ptt about a month ago, going to try these, thank you!
@WestieRunner5 жыл бұрын
Sorry to hear you got PTT. It sucks. Good luck with the exercises!
@cyndymarks8353 жыл бұрын
Thank you for sharing, i am about to try these, i also have PTT, but i also have peroneal tendonitis, haven’t ran for 2 months now. I run on trails which are uneven terrain..
@WestieRunner3 жыл бұрын
Ugh, sorry to hear about the PTT and Peritoneal Tendonitis. Good luck with the recovery and rehab. I run a mixture of road and trails: road in the winter and trails in the summer.
@numaanhuda86213 жыл бұрын
Brilliant video cheers !
@WestieRunner3 жыл бұрын
Glad to hear you liked it. Hope it helped.
@Ke-qv3md Жыл бұрын
Going to try these, as it looks as if I could do these. I can't do a right heel raise without hanging on due to severe pain.
@kyounao5 ай бұрын
How is your healing journey going. hope you're doing well.
@timdann22332 жыл бұрын
Fantastic video. Looking forward to trying these. Thank you
@WestieRunner2 жыл бұрын
Thanks Tim. Hope they help. I had a few down weeks from running and started to get that feeling as I built up volume recently, but doing these daily for the past week has got me back to normal.
@Firewalkwithme446 ай бұрын
thanks for this! I've been dealing with PTD for almost 2 years. I'm a runner who has had issues with rest days / taking time off. most recently took 3 months off running., did stair master and biking with a few walks, and got an orthotic. I just returned to running by doing jogs 2 weeks ago, but think I went too long jogging too fast, as I am having some soreness reoccurring on the post tib now. very frustrating. I do many single leg calf raises, as well as the eccentric holds with a band (inverting the tendon). I do Mobo board balance every day. I do have bunions on my feet, and run in zero drop shoes, but, as mentioned, I do use an insert to raise the PTD side arch. I'm confused if I should keep this insert in or slowly ween off of it? I haven't seen these ones yet, thanks for them! much appreciated. it's confusing to know how to get this completely fixed so I can run at least 40 miles a week again!
@Noah-sm1ze16 күн бұрын
Hey! If you see this, or for anyone with experience in comments, I was wondering if you are able to still run some while symptoms are there and recover or if I would be better off taking a break from running and cross training.
@Savage-yp4rx12 сағат бұрын
I was told by dr its ok to run, but if I'm suffering pain wise the day after to wait more. Did 3 jogs this week, and only felt pain while running the day after but not while walking. Just tried these exercises and ngl it feels alot better already
@jobinthomas6372 Жыл бұрын
I started doing this every week. Need to switch to every week and see how it goes after 2 months
@WestieRunner Жыл бұрын
Best of luck! It's a rubbish injury to have.
@Ke-qv3md5 ай бұрын
Still about the same. I don't have time to exercise for the most part. I went to a foot doctor and he said the only way to cure it is surgery. The ho in and break a bunch of bones then they put them back together. I won't do that. He said he could prescribe meds but once I stop them the same issue will come back. So I am just trying to do the best I can and try to stretch when I can fit it in
@DavidJackson-un7fs8 ай бұрын
Hi do I foam roll or do any calf stretches too. Also I usually do 50 to 60 miles. Dropping to 30 to 40. When u did exercises did u push through it if it felt a little uncomfortable?
@JamieDarlison983 ай бұрын
Hi Gareth what running shoes would you recommend for mainly road running? Thanks, Jamie
@fingerstyleacoustic6214 Жыл бұрын
Hi sir, very nice explanation!! I wanted to ask if that would help in this pain as i have flat feet and accessory navicular bone.
@WestieRunner Жыл бұрын
Good question! Might help with the flat feet, but I really have no idea about the accessory navicular bone. Sorry, not something I have any knowledge or experience of.
@bunnyguy3 жыл бұрын
Hey mate, thanks for these. I have been struggling with PTT. I've been doing these exercises and I think they are helping. My problem is, straight line running is fine, but any time I am on a banked surface, or taking a turn up a hill it gets strained. I've been taking a couple weeks off a time and testing it but it hasn't gotten any better. Do you have any advice towards this? Should I just rest completely for months?
@WestieRunner3 жыл бұрын
Sorry mate, you're beyond my level of knowledge and experience. I'd go and see a medical professional, preferably one who is familiar with running and the kinds of overuse injuries we can get. I ended up taking a couple of months pretty much completely off during the acute phase and while I worked out the exercises I now do pretty regularly.
@Ke-qv3md Жыл бұрын
What shoe would you recommend for an ordinary person not a runner, but I do get a lot if steps in a day. I just bought a pair of Under Armour HOVR Turbulence shoes, would they be good for my PTTD alone with powerstep protect insoles
@Fabian-ci4cb3 ай бұрын
thanks for the video, I took some days off running and did the exercises and could run without pain and "light legs" today :) one question: exercise 1 and 2: are you supporting yourself with your hands on the wall or are you standing freely when doing them?
@davethefarmer46 Жыл бұрын
Hi this looks really useful. May I ask, how bad was your pain to start with? And how did you phase the exercises in - i.e. did you ever work through and pain or discomfort at all, or stop as soon as you got a twinge? Finding it really hard to judge mine as I barely get any pain in exercises but it comes to bite me in the evening!
@WestieRunner Жыл бұрын
The pain was quite a bad, deep-rooted ache in the side of my foot which just would not go away no matter what I did. Sometimes it would randomly ease off a bit, only to return when I ran or did something which should be not very taxing, like walking on sand or uneven ground. I did push through the discomfort while doing the exercises, but it never seemed to be that bad while doing them and often the exercises provided some immediate relief.
@davethefarmer46 Жыл бұрын
@@WestieRunner thanks for responding! I think mine feels similar - after exercises it seems to ease a bit, but even walking winds it up after ten minutes! Did you do any periods of extended rest? I've had 2 months of trying to stay off my feet and only swimming/cycling for exercise but it seems just the same.
@WestieRunner Жыл бұрын
@@davethefarmer46 Glad to help out if I can, PTT sucks! I got my injury in Dec 2017 and did very little running until Apr 2018, maybe averaging 20k per week but many weeks where I did not run at all. The PTT only started getting better once I started doing strengthening exercises regularly - like once or twice per day regularly - which enabled me to start running again.
@davethefarmer46 Жыл бұрын
Me again... Just a quick one... Did you ever noticed any actual weakness in your arch? Mine on my bad side is "normal" looking but I can relax it and the arch will drop down?
@agungputra3188 Жыл бұрын
@@davethefarmer46 Did you have any luck doing this regularly? Since it's been a month since your post, would love to know your feedback.
@PS-lr9sj3 жыл бұрын
The video i need during this time. Currently dealing with PTT injury. Never ever had this issue before. I started having when I changed my shoes from Asics Gel Kayano to Hoka Bondi. How many months of total rest did u have to take when u had the injury initially? How did u return to running? What shoes do u use currently for tempo runs and speed days? ( thanks so much for sharing these exercises...I am going to do it everyday now)
@WestieRunner3 жыл бұрын
Hi Papita, I continued running but at very low volume on and off for four months: I probably ran an average of 10 miles / 16k for 2/3 of the weeks and had the remaining weeks entirely off. Once I discovered the exercises I was then able to slowly build my volume back up, reaching 40k per week after the first month, 50k per week after the second, 60k per week after the third and finally back up to 80k after five months. Good luck with recovering from the injury. Strengthening worked much better for me than rest. I run almost exclusively in Nike shoes because that's what currently seems to work for me: I do nearly all my road running in Next Zoom Fly 3s at the moment, shorter races in a pair of Vaporfly 4%, marathons in Vaporfly Next % and Terra Kiger 5s on trail. I'm looking for an everyday trainer at the moment because Nike no longer make the Peg Turbos, which were just an amazing and durable shoe.
@PS-lr9sj3 жыл бұрын
@@WestieRunner thanks so much for the details. I became so frustrated and was totally disappointed when I started having this issue a month back. I was dealing with my hamstrings issue for the longest time and had worked my way up to be able to run 7km 4 times per week with one long run ...which I had gradually built upto 18km. That was a huge milestone for me given my injuries. I was hoping to build at least to a half marathon distance. In Jan of this year...I changed my shoes..it took me more than a month to get used to the hoka bondi 7. A very clunky shoe.....but over a period of time I developed a liking for it as I didn't feel the road so much. Here in Canada....specially where I live it gets pretty damn cold during the winter. So hoka felt good running on the snow.... Anyways...long story short...by end of March..I started having some dull ache in my left heel...which radiated all the way up to my calf muscle....only to realize it was PTT injury. Working with my physio right now. But from my previous experience I feel only strengthen training routine seems to work best for me. I am going to follow your exercises diligently. Hope I can get back to where I was in the next few months. Did u ever do any physiotherapy ? If yes...did it help?
@WestieRunner3 жыл бұрын
@@PS-lr9sj I did have some physio at the start, but the PT's focus was more on getting me to do exercises (particularly the ones with the theraband) rather than massage or dry needling. Once I got my routine sorted and started doing the exercises daily, things improved quite rapidly and I was able to walk pain-free within a day or two and run pain-free within a week or two. Good luck!
@PS-lr9sj3 жыл бұрын
@@WestieRunner thanks a lot....I am now quite hopeful....
@agungputra3188 Жыл бұрын
@@PS-lr9sj can you give update?
@daniellehack74165 ай бұрын
Doctor told me to take month off...I wonder if I can do PT / things like this first before doing that. I run many miles with no pain or mild pain. Did not get moderate until mile 14 yesterday
@raschidmalik4643 жыл бұрын
how are you? I am running since 2006. I have tibial posterior too. Help this really exercises. I have afraid that get more. thanx for video.
@WestieRunner3 жыл бұрын
Hi Raschid, I did them daily for several years and then worked on strengthening my hips and glutes. I've been more or less pain free for about 6 months now.
@raschidmalik4643 жыл бұрын
@@WestieRunner Yes, thanks for your answer. I jog about 20 km a week. Never had any problems. It first appeared in March 2016. I've been running regularly since 2005 and never had any problems. My posterior is only swollen at the moment, but no major discomfort when walking. But I'm afraid that it will get worse :-(
@raschidmalik4643 жыл бұрын
@@WestieRunner I started doing the exercises yesterday that you showed in the video. I also do weight training, but unfortunately the gyms in Germany have closed due to the lockdown. This lockdown annoys me. Where are you from? Where do you come from?
@kellychristensen73093 ай бұрын
Do you find this pain is due to overpronation? And if so, do you use insoles or higher stability running shoes?
@WestieRunner3 ай бұрын
I'm not 100% sure that it is due to overpronation but I definitely find that certain shoes set it off: anything with less than 4mm of drop for example, and other shoes which don't feel like they support the arch at all or are on an angle, e.g. Saucony Endorphin Pros.
@Phylosics4 жыл бұрын
10:44 It seems your left calf has more pronounced veins than your right calf. Is that typically a sign that some injury occurred and hence the veins enlarged to allow more blood supply?
@WestieRunner4 жыл бұрын
Hi Jiachen, yes the veins in my left calf are more pronounced but I don't know if this is the result of my injury or just coincidence.
@joesr316 ай бұрын
the second one hurts when I do that, like when I shift my weight onto my injured ankle, am I doing it right? Hurts right below my ankle bone on the inside of my feet
@dinaafkhampour92743 жыл бұрын
Thank you for this video! Can you recommend any running shoes for PTT? I am interested in Nike and Hoka brands but curious to hear your thoughts.
@WestieRunner3 жыл бұрын
Hi Dina, I tended to find that shoes with drop less than 4mm made it worse and shoes with a bit more support and drop didn't. For example, I used to run trails in a pair of Lone Peak 2.5s which I really liked, but they would set it off every time. Once I worked that out, I moved to Nike Structure (support) and Nike Pegasus (neutral) shoes for most of my runs, including easy non-technical trail, which at least didn't seem to aggravate the situation. These days I run road in Nike Pegasus Turbos and trails in Nike Terra Kiger 5s. Together with the exercises, this seems to keep it at bay.
@nznige3 жыл бұрын
@@WestieRunner how are the toe box on those Nike models you run in are you 4e?
@stellarstoof4 жыл бұрын
Fantastic video, thank you. Question about the theraband exercise. Where are you feeling that work? I feel the most "burn" in my lower calf, middle and outer near the ankle, and a little on the shin (anterior) near the ankle.
@WestieRunner4 жыл бұрын
Hi Kacee, I mostly feel the work on the inner surface of my able but also up the inside of my calf where the PT muscle is. There's also some feeling on the opposite side (front, outer surface) just above the ankle.
@stellarstoof4 жыл бұрын
@@WestieRunner Awesome, thanks for the cues. I think I caught this in its early stages, the pain only comes when wearing minimalist shoes for long distances or with heavy weight, or strangely, if I have very sore/tight hamstrings (must be pulling on the calves and aggravating the tendon). But it has changed my gait and caused me to supinate and get a corn on the outer edge of my foot. I'm hoping that by doing exercises like this and mixing up my footwear support to lower aggravation I can rehab it back to normal. Any addtl advice welcome, physical therapist I saw failed to diagnose and just gave me calf stretches. The stretch where you're leaning against the wall is great, I really feel it in the PTT & muscle.
@WestieRunner4 жыл бұрын
@@stellarstoof No worries at all, I've had it on and off for three years now and it sucks. As long as I keep doing the exercises it stays away (although I did take a break for a week recently and only had very mild symptoms.) I did also see a physio and got some symptomatic relief from dry needling and massage, but nothing which really helped address the issue.
@jellekraak79303 ай бұрын
Hi, would you recommend doing these exercises before or after running?
@WestieRunner3 ай бұрын
I'm not 100% sure whether it makes that much of a difference to the end result whether you do them before or after running, but I did feel like doing them before running made it more comfortable.
@adithiudupa77672 ай бұрын
Hellooo thank you for the video! I had this pain a year back and it reduced with PT after a few months but I now have flare ups every now and then although I am consistent with the exercises. Is this a normal recovery curve?
@WestieRunner2 ай бұрын
I had flareups on the road to recovery, but I could usually trace them back to something specific like a new pair of shoes or an awkward landing while out on a run. As long as the flare ups are reducing in frequency over time, then I wouldn't worry too much. Maybe try and identify anything which might be causing the flare ups? For me it was running in a particular pair of shoes.
@Person64479Ай бұрын
@@WestieRunner did you happen to find higher stack shoes cause more flare ups? Im thinking my superblasts aren’t serving me here lol
@WestieRunnerАй бұрын
@@Person64479 it was the opposite for me - Anything with a zero drop seemed to make it worse. Stability shoes and higher drop seemed to be less likely to cause issues. There were exceptions though - the Saucony Endorphin series shoes definitely made it worse despite having an reasonably high stack height.
@Person64479Ай бұрын
@@WestieRunnerAh interesting. Just curious are you completely healed from this now?
@Analoguebubblebath89 Жыл бұрын
My ankle won’t physically bend so my knees touch the wall
@sarahleighart22103 жыл бұрын
Thank you for these, just started developing it after transitioning to altras the cure my plantar fasciitis. I don’t want to ditch the wide toe box of altras as i it’s helps the pf. Do you think some insoles in the altras would help and do you advise some rest before I start these?
@WestieRunner3 жыл бұрын
Hi Sarah, I had a pair of the old Lone Peaks and found them to be wonderful shoes with the exception that the zero drop aggravated by PTT. I never tried them with an insole or orthotic, but I have tried them with another low drop shoe and they helped. Definitely worth giving it a go in my opinion.
@nznige3 жыл бұрын
I have put inserts in my lone peaks, only thing I found is a bit of heel slip as they are pretty low at the back, tore out the back of the shoe
@kaseylawrence3 ай бұрын
How's your tendon doing these days?
@WestieRunner3 ай бұрын
It's great, thank you! I get a twinge very occasionally but haven't had a serious issue for a long time now.
@kaseylawrence3 ай бұрын
@@WestieRunner that's great to hear!
@henryyu46942 жыл бұрын
my ptt is swollen and hurts in the inside shin area. I can do 3 sets 20 bent knee calf raises no prob. I'm doing the Thera band too. when should I begin running? 10 one legged hops hurts tho
@henryyu46942 жыл бұрын
also I have asics kayano, when should I switch to peg 37?
@WestieRunner2 жыл бұрын
@@henryyu4694 I stopped running entirely for a while when I got PTT, but that didn't really seem to help. Once I started the exercises I was able to run within about a week, but kept it to about half of my previous volume to begin with. As I built up the strength of the muscle and tendon, I was able to increase my volume slowly until the point where I was no longer in any pain and I could run at full volume again. This took a couple of months.
@WestieRunner2 жыл бұрын
@@henryyu4694 Sorry, not at all an expert on shoes but the heel-toe drop on the Kayano is similar to that on the Pegs, so I don't think it will make much of a difference. Also, I tried the Peg 37s and couldn't get on with them at all!
@henryyu46942 жыл бұрын
besides the Theraband, which exercise do you think was the most crucial to the tib post's recovery
@WestieRunner2 жыл бұрын
@@henryyu4694 I cannot say for a fact which helped the most, but if I were to guess it would be the twisted calf raises / drops.
@jasminenassar9323 ай бұрын
Is it normal to feel some pain when first doing these?
@antoniopena8903 ай бұрын
Hi, I feel pain immediately after these as well. Especially after stretching the calf, I feel shin pain
@WestieRunner3 ай бұрын
Yes, not unusual. As long as the pain is like a 3 or a 4 out of 10 I wouldn't worry.
@binho42752 жыл бұрын
Can I do this everyday?
@WestieRunner2 жыл бұрын
If you're suffering from an active case from PTT, I'd recommend you do them every day. Even when I'm not getting pain, I still do them several times a week as a preventative measure.
@osigeorge71053 жыл бұрын
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@WestieRunner3 жыл бұрын
Think you may have hit the comment button a bit early here buddy! ;-)