I had a sad realization today that perhaps it wasn't my ballet flats, but the forefoot running had led to what feels like a broken foot (<-- melodramatic, not broken). I was reading several barefoot running blogs that discuss how top of the foot pain is fairly common due to overuse, tight calves, etc.

From Go Barefooting:

The typical runner making the switch will usually complain of sore and tight calves after the initial barefoot runs. This is because the calf muscles are now being tightened and flexed. After that initial shock is gone and the calves begin to adapt, the same runners typically complain of pains in the tops of their feet. These pains are usually coming from two muscles and/or three tendons that run the length of the top of the foot, one of which actually starts along the tibia.

....

All of you who started out with calf pain transitioned to top-of-the-foot pain for that very reason. Your calves got extremely tight and sore. A lack of proper stretching and relaxing caused a counter balance problem, which manifested itself in the connective tissues in the top of the foot. Remember that every joint in the body is a balancing act between muscles, and the pain you feel is rarely coming from the spot you are feeling where you feel it.

With top-of-the-foot pain you should stretch the calves and arches as well as taking anti-inflammatory meds. Getting the calves to relax and loosen up should be the main focus, as this will allow the release of the muscles and tendons in the top of the foot. Icing the top of the affected foot will also help in the recovery process. As with any injury the main prescription is rest. This may be the toughest of all pills to swallow, especially for someone who has just learned the pure joy of running bare, but rest and time, stretching, and ice will heal this issue, allowing you to get back out there and do what you love.

I had diagnosed it correctly, it seems. I feel reassured, however, that this is both common and I can address it through stretching my calves more. Which apparently IS, in fact, possible. Even last fall when I did the TRX training with Janet, she told me my calves were impossibly tight. I can't imagine how much worse it has gotten since I began forefoot running, even with my careful stretching.

I had recently noticed that while I could run anywhere from 3-5 miles in the vibrams, that my calves ached considerable just after 1 1/2-2 miles still. That I could still physically run, but my calves were definitely maintaining a dull ache for the run. I also noticed some uncomfortable sharp pain through my left foot at times. I always slowed or stopped when it happened, and it immediately went away, but there could be some cumulative effect.

I'm still icing 2-3 times per day, taking ibuprofin and trying to be as gentle as possible. My plan is to not leave my couch this weekend. It sounds insanely boring, but its all I can do. Okay, I might leave to do laundry but that's it! Besides I ant to do that at 7am on Saturday morning. For workouts I'll do non-foot-loading strength training and P90X. I can do the pushups and stuff as long as I balance on my right foot or do them on my knees.

I have a plan. That always makes me feel better.

On a side note, I signed up for the B.A.A. 5k this morning. I'm excited to celebrate Marathon Weekend with a race, even if it's not 26 miles. And I talked my best friend into doing the Warrior Dash in June. It will be my last hurrah - as in, I turn 30 on Sunday. Saturday, however, we will be Warriors! Woohoo!

This is a shot of my swollen left foot today:

Extensor Tendinitis

So last June I came down with extensor tendinitis. It started like this. I went for a starter jog, like 2-3 miles, nothing remotely rough. After the jog, I settled down in the park for some leg work and stretching. Squats and lunges in the grass.

During one of my lunges, I stepped back on a divot in the ground, twisting my foot a little funny, but nothing traumatizing. I continued to lunges, stretch and headed home. A couple of days later, I got this aching pain in the top of my foot. A pain that grew and grew. You could see the swelling on the top of my foot. It couldn't bear much weight and I certainly couldn't run.

I swapped to flip flops which only made it worse. Thus I thought that perhaps it wasn't the mis-step in the grass, but instead the build up of flip-flop induced foot pain. You know how you have to curl your toes when you step to hold the flip flop in place? I assume that was the issue. I wore regular shoes for a couple of weeks and it all got better. I resumed wearing flip flops, but it never bothered me again.

Until last week. I've been running in the vibrams inconsistently. Or rather, I've running inconsistently, but wearing the vibrams only. Only 2-3 jogs per week, for short distances. I've had no problem except the achy calves after about 2 miles.

Then on the weekend of the 19th, I wore these completely unsupported, flat footed thin ballet flats. These were my flat shoes of choice last summer also. I power walked around many miles in these shoes on Sunday and then again on Tuesday. And by Tuesday my left foot was in massive pain. The whole top of the foot is swollen. I can't land on the foot. I have sharp pain in my three middle does when I bend them in any fashion. It's straight up awful. I'm limping around awkwardly.

I've also been icing my foot for a week. I briefly wrapped it, but that didn't seem to help. I take ibuprofin morning and night. I've rubbed it down with icy hot. And I haven't run since the 19th. I've even taken to hopping on the bus to get to the train station rather than walking the short half mile. Cumulatively my commute walks me 2 miles per day. That's just day to day wear and tear. But I'm wondering if even that won't help. I've self-diagnosed with the extensor tendinitis again, but with all of these injuries there is just no good or fast treatment.

Last night I kept waking up in pain as I turn in bed or my foot lay in an awkward position. It's getting miserable. Then I tripped on this hose at work today, forcing me to land hard on the ball of the left foot, sending shooting pain in all directions.

This is lame. St. Patrick's Day 5k is in 1 1/2 weeks. Must fix this problem now, so I can run my first race in vibrams.