Plantar plate tear
Discussion
Hi all,
6 weeks ago I started getting pain in the ball of my foot under the second toe during and after running. I was at my peak phase building towards a race and PB that I’d been chasing for a while. I was running around 80km a week so not huge mileage but a few days of intensity. I just carried on, tapered, raced and achieved my goal. The pain persisted so I had an ultrasound as recommended by a physio and have got a partial plantar plate tear. I am supposed to be building for my first 100 miler starting this week but it hurts just to walk so no running at all. I did the thing most runners do and stupidly ignored the warning signs in pursuit of a goal.
Has anyone else experienced this and how long did it take you to get back to physical activity? What did you do rehab and recover? The physio has said 6-12 weeks but I’m desperate for it to be less.
6 weeks ago I started getting pain in the ball of my foot under the second toe during and after running. I was at my peak phase building towards a race and PB that I’d been chasing for a while. I was running around 80km a week so not huge mileage but a few days of intensity. I just carried on, tapered, raced and achieved my goal. The pain persisted so I had an ultrasound as recommended by a physio and have got a partial plantar plate tear. I am supposed to be building for my first 100 miler starting this week but it hurts just to walk so no running at all. I did the thing most runners do and stupidly ignored the warning signs in pursuit of a goal.
Has anyone else experienced this and how long did it take you to get back to physical activity? What did you do rehab and recover? The physio has said 6-12 weeks but I’m desperate for it to be less.
A few years ago I was sitting on the floor and stretched whilst yawning. I felt something go in my foot and was left with what I think was a plantar plate tear. Thinking back I’d had heel pain that I’d been ignoring.
I spent over a year hobbling around in low level but persistent pain.
In the end I was browsing YouTube looking for solutions and watched a video that suggested there were stretches that I could do. They involved twisting the foot in a couple of different directions.
I followed the directions in the video and within about 60 seconds fixed the issue. Incredible. In my case what had happened I think was scar tissue had formed and that was tight enough to cause the pain. The stretching simply broke through it.
I spent over a year hobbling around in low level but persistent pain.
In the end I was browsing YouTube looking for solutions and watched a video that suggested there were stretches that I could do. They involved twisting the foot in a couple of different directions.
I followed the directions in the video and within about 60 seconds fixed the issue. Incredible. In my case what had happened I think was scar tissue had formed and that was tight enough to cause the pain. The stretching simply broke through it.
Tape the toe down a little to rest the plantar plate:
heres a clip: https://www.youtube.com/watch?v=meUFV2UQyf8
This is a symptom of overload. possibly increased training has overloaded your capacity so think about:
a) your running shoes - they may be worn out and / or not supporting you properly
b) hamstring and calf complex tightness - too tight will overload forefoot
heres a clip: https://www.youtube.com/watch?v=meUFV2UQyf8
This is a symptom of overload. possibly increased training has overloaded your capacity so think about:
a) your running shoes - they may be worn out and / or not supporting you properly
b) hamstring and calf complex tightness - too tight will overload forefoot
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