Posterior Tibial Tendinitis – Massage and Stretch

My Buddy Oso Polar posted this on the Runners world barefoot running board. Having dealt with Posterior Tibial Tendinitis from running barefoot and doing to much to soon TMTS, I thought this was a great massage and stretching exercise for the Posterior Tibial Tendon. Even though I am basically back to normal, I still massage the muscles and tendons after a long Barefoot run and it feels wonderful.

Sit in a chair and place the ankle of the leg to be massaged on the opposite knee. You’ll be looking right at the medial side of the shin – and post tib. (All of the following assumes you’re massaging your left leg.) Place the thumb of your right hand right behind the shin bone, down by the ankle. The thumb is placed along the bone – so it’s pointing up toward the knee. The fingers of the right hand will wrap around the front of the shin. Now place the left thumb on top of the right thumb. Wrap the left hand fingers around the front of the shin. Start making small circles with your foot. You’ll see post tib contract and relax. Push your thumbs deeply/firmly into the flesh and, while making slow circles with your foot, slide your thumbs up toward the knee. You’ll hopefully be massaging that muscle and releasing any of the restricting fascia that could be inhibiting the muscle movement.

via Runners World – barefoot running – posterior tibial tendinitis.

Barefoot Interval training

I have found that Interval training / Hill Speed Work required a completely different method. In high school I was a sprinter. My events were 100 Meter and 100 Meter hurdles. All power came from the hips and legs and was transferred to the ground through the feet pushing off and driving into the ground with every ounce of energy. Barefoot, this would be a difficult task as it would shred the balls of the feet. Some form of protection is required.

Sprinting barefoot requires a much more refined approach. In my experiments I found that a gradual acceleration, straight and aligned body posture with the weight moving through the center of the body, forward knee thrusts engaging the hip flexors, solid arm swings with thrusting back motion, exaggerated lean from the ankles without a bending at the hips and a very solid mid to forefoot plant followed immediately by a strong pull are essential. Any attempt to push off barefoot ends in hot spots and torn skin. Gravity is used to accelerate the body but to increase the speed, a forward drive of the knees and a strong swing of the arms can help increase acceleration without increasing the force exerted on the foot. As you begin to accelerate and decelerate, Do so slowly as to not create accelerating and braking forces on the foot. This is a critical time in sprinting barefoot and avoiding injuries

I like intervals on hills mainly for the added intensity but it also creates a situation where it is very hard to run in bad form. To climb a hill you need a high knee step and an exaggerated knee thrust as well as a forward lean from the ankles.

I included this picture because I love the alignment through the entire body.

via Barefoot Interval training | Barefoot Runners Society.