If the shoe fits.....

I've been in physical therapy for two weeks now and it's been tough. There has been sweat inducing pain, discussions about stability and at least  three "shoe" tests.

First, the numbers. Apparently the posterior tendon has a flex range of about 8% over and above what is typical. My tendon was rotating about 14% given my defunct heels (genetic shape and slant that I can do nothing about) and the partial droop of my arch. My physical therapist said she'd never seen that much "play" and was really surprised that I hadn't experienced a rupture. Me too given those stats.

Though I can do nothing about my genetics, there is much I can do to improve my flexibility, give my feet more support and in general create better foot mechanics. One way to do this is with custom orthotics. The process started with these paper mache looking strips that were wrapped around my feet. They hardened pretty quickly and immediately I was able to see the nature of my deficiency. One of the casts actually ROCKED back and forth a considerable amount. Sigh. This is what my foot is doing thousands of times per hour every time I run. No wonder my tendons are pissed off! The outcome of this exercise is to create a piece of plastic that will compensate for these deficiencies. The photo negative of the rocking cast. Seems like we'd have better technology this day and age. Something space age that could be inserted just under the skin and magically balance both feet. But alas, no. The human body is complicated.

The next step was to do a stability test pre-orthotics in all of my favorite running shoes. First up, the shoes I thought for sure would pass - the natural running, forefront gliding Newton's. NO SUCH LUCK. In fact, for my particular feet, the Newton's were the absolute worst possible shoe. According to my physical therapist, these shoes are where all of the trouble likely began.

In my particular case, the Newton's cause my feet to roll around even more than they do already! Plus, they are too wide. Newton does not make a narrow shoe - trust me I've complained. Unfortunately, I have very narrow feet! For a $175 running shoe, you should be able to have a narrow shoe in a decent color, that comes complete with matching socks, a cape and a super hero decal, but I digress. So the combination of the pitch of my body and feet forward, the resultant stress on the posterior tendon combined with the lack of stability, wobble and low profile heel, made the Newton's a disaster for my poor feet! Sad in some ways, but not really. These shoes are incredibly expensive and if I can fare better in less expensive kicks then I'm in!

Next up, the New Balance Miniumus series. The physical therapist tested me in the trail and regular running versions. The winner? The trail or most minimal version of that shoe was the absolute, most stable. The non-trail version was not far behind and she thinks once I get the orthotics, they should be ok too. A surprise of a different sort were the Brooks stability running shoes. I ran a marathon in shoes like these. The verdict? No go. They were almost as unstable as the Newton's. Crazy what you can learn in physical therapy.

The next card in this house of tendons was my back and core stability. Apparently I am unstable in general terms and not just in my running shoes. My core stabilizing muscles have apparently been on holiday and haven't returned. To draw them back and "wake them up" I have homework: Lie on the floor on my back with my thighs perpendicular to the floor. I have to push my thigh slightly forward creating a litte bit of resistence. First on one leg and then the other and finally with both. Hands flat on thighs, light resistance, don't shake. Check! This is supposed to help my back as well. A back, by the way, that I thought was in pretty good shape. No so much but that's a topic for another blog.

As far as the posterior tendon goes, I am almost ready to run again (with the orthotics, of course). In the meantime and ongoing there is "homework":

Wall Stretches: Stand with toes about 1-3 inches from the wall (knee/foot flexion dependent). Keep a neutral position and drop the knee forward to touch the wall. The stretch is felt in the heel and calf. Really, really felt!

Arch Lifts: Standing, roll feet upward toward the ceiling so the arches are as parallel to the floor as possible. Do this 20 times. Minimal roll to the outside of the foot or lightly supinated. Don't roll up onto the ball of the feet.

Arch Lifts part deux: Standing lift calves and heels up and roll onto the balls of the feet. Not like a standard calf raise where the calves do the heavy lifting but more like a supination of the feet with a finish on the balls of the feet.

I've learned in physical therapy that the posterior tendon is both delicate and tough. It is the central theme in the foot and lower leg and any irritation or weakness will severely disrupt your ability to walk let alone run. Looking back over my years of running and running shoes, I never really encountered so severe an issue until I started using more high tech shoes. Nothing against Newton, I think they have a fine concept for a lot of people but for those of us who are mechanically deficient, their shoes may be a disasterous choice. The devil is in the details as they say.

For me, it's back to basics. I will give the natural New Balance shoes a try and see what happens. At least I know they are stable and won't likely exacerbate my existing injury. I may need to size up to be able to accommodate the orthotic but that's ok. What I want more than anything is to run again pain free. I am willing to do whatever it takes to make that happen.

Homework, sure. New shoes, fine. Until you can't walk or run without pain, you don't realize how much you take your basic mobility for granted and what you are willing to do to get it back. I want to hike the Grand Canyon Rim to Rim to Rim. I want to hike, period and be able to walk three miles for dinner. I want to be able to run more than fifty steps before my ankle hurts. I want to be mindful now that being able to do any of this without pain and effort is a blessing and not a right. Thank heavens for physical therapists and their dedication to making us all more mechanically correct. But the real effort lies in maintaining that investment throughout the journey.