The Plantar Faciia, Achilles Tendon & Soleus Muscle

The calf muscles consist of the Gastrocnemius which is the big muscle at the back of the lower leg and the Soleus muscle which is a smaller muscle lower down in the leg and under the Gastrocnemius. The Gastrocnemius attaches above the knee joint and inserts into the heel bone via the achilles tendon. The Soleus attaches below the knee joint and then also to the heel via the achilles. Together the Gastrocnemius, Soleus and Plantaris are known as Triceps Surae.

Both muscles act to plantarflex the ankle (point the foot away from the body). As Gastrocnemius attaches above the knee it also helps with bending the knee. In this position, with the knee bent, soleus becomes the main plantarflexor. If the Soleus muscle is damaged you might get pain lower in the leg and also pain when you contract the muscle against resistance with the knee bent.

As I have recently experienced pain along the bottom of my heel up along the Achilles, as opposed to the Plantar Faciia area as I had previously, I believe that I may in fact have a strained Soleus. The Soleus often takes more of a beating than the larger muscle because it acts first when you use your calf muscles. Another indicator is that Acupuncture has revealed my most responsive or sensitive area is in fact the Soleus, as well as the bottom of my heel.

Alternatively, this could in fact be Achilles tendinitis, symptomatic of occasional pain in the lower calf along the cord connecting the heel to the calf muscle. This injury is an overuse injury, plain and simple, and one that may have been aggravated by too much hill work. I didn't think I was doing much hill work, but trail I run along the river is hilly in sections.

The injury is actually the swelling of the sheath within which the cord slides. When it becomes swollen, it creates too tight a fit for the tendon. Friction -- and pain -- are the results. To confirm that you have Achilles tendinitis, pinch the tendon starting close to the heel and working your way up toward the calf. If you feel some serious pain and maybe some swelling, you've got Achilles tendinitis.

To help the pain, it is recommended to ice the area immediately after running (either a cold pack or a frozen wet towel) for 10-15 minutes. To reduce inflammation, take an aspirin or ibuprofen at mealtime. At other times (before bed, for example), soak the sore tendon in hot water or put a heating pad (at a low setting) on the area in the evening and at bedtime.

When running, stretching is a crucial preventive prescription. Pay special attention to stretching your calves with wall pushups (do them religiously - several times a day and especially before and after running) and your hamstrings with the hamstring stretch. These stretches, incidentally, are key to avoiding Achilles tendinitis. Avoid running on soft surfaces which might let your heel sink in too much (e.g., sand) and hilly terrain.

As stated previously, Achilles tendinitis is aggravated by hills. The Circle the Bay is quite hilly - particularly the last half - so that could have caused the initial injury. However, that was in August and I have run only occasionally since so I don't know why I would be continually plagued with pain. Can the pain I experience truly be simply because of a weak Triceps Surae... because I don't do an adequate job stretching these muscles after running?

We'll have to wait and see. In addition to being more aggressive with stretching and strengthening exercises, I may also consider heel lifts in my shoes. I'm going to have another gait analysis done and buy a pair of supported flip flops.

Example strengthening exercises

• Calf raises (bent knee) *As been suggested to me that this is too much strain
  
  
• Seated calf raise

• Wall pushups

Example stretches

• Soleus stretch
  
  
• Soleus stretch II
  
  
• Advanced soleus stretch *As been suggested to me that this is too much strain

• Hamstring stretch

OSN: 550m warm-up; 6 x 25m fly; 8 x 50m free; 8 x 50m back; 8 x 50m back/breast (10 sec RI between 50s, 1 min between sets) --> 1900m

It's July 23rd...

and for no better reason, I'm jumping back into marathon training. No more beating around the bush. No more excuses. I've been 'off the wagon' for nearly a year (the last time I was training was in August for the Circle the Bay 30K - it was then that my right heal flared up and I've been struggling to overcome it ever since).

Seeing an acupuncturist has really helped with my heal. Though it will still flare up in the evening and the morning following a run, I can actually put weight on it. I can walk normally. The pain is significantly different. I'll post more on this later but I am beginning to question whether my injury is truly Plantars Faciitis or perhaps something entirely different.

I've continued to swim regularly (generally twice a week) and I have hit the pavement or trail for an occasional run. I even saw a trainer twice. I just haven't stuck with it. I haven't even logged those runs or workout times - which was something I did methodically before. I'm sure you may have noticed this as I've been neglecting my blog, posting only on occasion. When I do post - it has had nothing to do with training.

Where have I been? Comparing the me 'then' with the me 'now' and you could say I have become lazy. It hasn't helped that the kids, as they've gotten older, have also gotten more involved in activities of their own. I spend much of my time juggling their adventures and I have found it increasingly difficult to squeeze out a little 'mommy' time.

Well this has got to stop. As of today, July 23rd, I resume marathon training. I state this here so that you all can help to keep me accountable. My base is shot so I am essentially starting over. To avoid injury, I vow not to go too far too soon. I will focus upon Eugene 2010! That gives me 10 months to rebuild and prepare properly. To become re-accustomed to training daily.

From here forth...

• I will meet with my trainer 1x week for core conditioning and strength training
• I will do abdominal work daily for at least 15 minutes
• I will swim 2-3x week
• I will run 2-3x week until I build a solid base --> thereafter I will run 4-5x week
• I will keep a food journal
• I will drink more water
• I will stretch better - stretches recommended for me that target the soleus muscle and other sensitive areas

OTN: 1 hr strength/core training with Kyle - kicked my butt

Old Feelings

Over the years, I have enjoyed coordinating and planning activities for my children and our friends and acquaintances. Most recently, I coordinated a 4 day Scandinavian Heritage Camp at our Sons of Norway lodge. The number of children varied each day but at any given time there were between 12 and 16 children ranging in age from 3-8 years. Only one parent stayed to assist their child when necessary. There were a few children that I didn't know previously and who turned out to be less than attentive, to put it mildly.

As a result, there were times when I started to question my goal in coordinating the camp to begin with. I felt a little like a glorified babysitter. I charged a nominal fee to cover the cost of materials but otherwise, there was no financial gain on my part. I wanted to teach my children about our heritage and as I would be planning activities and gathering materials for my two, it was just as easy to include others. As we homeschool, it was an opportunity for my children to experience learning in a group setting.

When parents arrived to drop-off or pick-up their children, they would mingle with one another, sharing tales of their summer activities, and make plans for playdates or excursions together. We weren't included. Even my children noticed and upon our drive home asked, "Why doesn't anyone ride with us?" "Are we going to go to the playdate, too?"

I explained to the kids that everyone has circles of friends. Some are small - friends with whom we are closest and have the most in common. We see one another frequently. Other circles are large - friends of friends. Those we see only occasionally.

While this explanation worked for them... I was still troubled. My circle of friends has always been small. I don't have many close friends. Those I am closest to, with the exception of two, are not geographically close and this thereby prevents us from seeing one another frequently. Seeing the moms this week, whose friendship is obviously intimate, made me feel a little twinge of jealousy. I felt old feelings from junior high resurface. I felt unsure of myself.

Later that evening, I expressed my observations to DH and shared that we had felt left out. He then questioned why I bother to plan all these activities (Heritage Camp, Art Camp in Aug, Roots & Shoots Club, etc.) if it isn't reciprocated. "They are taking advantage of you." I hope that isn't true. I wonder though, if it comes across as though I am trying to 'buy their friendship'. If I didn't plan these activities and invite them, I wouldn't see them otherwise.