Cardio with tendonitis

[CaitlinforMiles]

Hi all!

I have been in training for a half marathon and have had a minor setback with a case of tendonitis in my left ankle. I have to wear a boot for two weeks and can't do any weight-bearing/high impact exercise. I know two weeks is nothing, but as a runner not having some form of cardio feels like torture! Any recommendations on cardio exercises I could do that will keep up my endurance while I mend? I have looked at a rowing machine but wanted to hear other people's thoughts. Anything that doesnt use my foot! I don't want to risk long-term damage!

[Mukluk4]

Take the two weeks to heal.  It shouldn't impact your endurance and you'll be stronger for it.

[CaitlinforMiles]

Really?! This is my first running injury so two weeks just seems like such
a long time! I worked so hard to build up to my pace and mileage that it is
a bit scary to take time off!

[Mukluk4]

A rowing machine is a full body workout, so that's out of the question.

If you rest completely, then you can be in and out in 2 weeks.  You won't lose much in that time frame.

If you try to do things, it may extend your recovery time and negatively impact everything you've gained.

In short, lay low.

[Baltoscott]

@Mukluk4 is almost certainly right that rest at this point is what you need, @CaitlinforMiles. But I get why you don't want to stop.  A rowing machine using is a possibility if you use only your good leg and keep the injured one free.  Swimming with no kicking is another possibility.  Two weeks in the boot should help, but I would be surprised if you can go straight back to full on running right after the boot comes off.  You will probably need to take time to work back up to what you were doing and may need some strengthening exercises to better adapt your feet.

I try change my workouts to work around injuries, but ankle, knee and hip injuries are hard to work around.  For example, I bike commute and walk a fair bit not specifically for fitness, but to get around.  I have had some tendinitis in my right foot of the better part of a year, but total rest is not really an option for me and this kind of an injury.  I was able to address plantar fasciitis in the other foot in a couple of months by using arches and exercises, but I had it for a year before I really focused on exercises.  In researching the type of ankle tendinitis I seem to have, I found this website that suggests some exercises I will incorporate into my workouts.

[CaitlinforMiles]

Thanks for the input! I decided that it's better to just take the two weeks
to heal and then take it slowly once I am out of the boot. I have too many
runs, hikes, walks, and bike rides in my future to risk long-term damage!
Right now I am just doing push-ups at home and some leg lifts on my hands
and knees.

[Junoberries]

Just take it easy on your legs, that's not to say you cannot work other areas. Balto is right about swimming. It can actually be beneficial to your legs also. I understand full well what you are going through as I've had tendinitis as well my entire life. you don't want to overdo it but at the same time what is causing the tendon issues is inflammation due to repeated impacts on your legs and strain. you want the most out of your regime if you want to achieve your goal but stopping completely for two weeks is not a healthy thing to do. As a tendinitis sufferer also usually I am fine after a couple of days (everyone is different however).  if i may recommend, try using a tensor bandage when you are out of the boot, take hot baths with epsom salts and use a cold compress. try your best to minimize the impact on your legs. 

going from highly active to sedentary: causes depression, loss of stamina, loss of muscle mass, and even withdrawal. when in doubt always go to your doctor first. 

[Junoberries]

https://www.livestrong.com/article/555339-the-effects-of-stopping-exercise/  

you may also want to get in to see your doctor and see if they can help you! 
for now try to change up your routine, as previously stated cold stopping for two weeks is a really bad idea. 

[CaitlinforMiles]

Im confused. You think taking two weeks off isn't healthy?

[Junoberries]

I am saying that yes. but as I also stated. there are alternate exercises such as swimming which can be really helpful and keep you on track. not to mention the hot tub would really do wonders for your aches. 

at the end of the day though this is something to talk about with your family doctor. if you are training as hard as I think you are, you could have issues with mood and depression, also it will be really hard on you physically to just up and stop. 

so no, after being highly active a cold stop could really affect you negatively. 
more over see your family doc and ask about getting a referral to a sports medicine clinic, they can help you with stretches and exercises to reduce your symptoms and prevent them. best of luck to you i hope this helps you!  (i cannot over emphasize on seeing your doctor and discussing options that will help you)   
short point:
rest but don't quit entirely
try alternative exercises that minimize impact to the legs
see your doctor and discuss sports medicine options. (he or she also will know much more about your needs physically and be able to give safe advice)
be mindful of your mood and well being.
take care of yourself. 

[CaitlinforMiles]

That makes sense. It has been just a few days and not having my morning
cardio or even yoga has been hard. I don't have access to a pool but have
been doing stuff at home. When you are a runner it is so hard to slow down!
But, I think it is better if I just take it easy and work on stretching and
strengthening at home. THis is probably a good life lesson in patience and
humility!

[Junoberries]

stick with your guns! I'm cheering for you!

sincerely Junoberries! 

[CaitlinforMiles]

You are my virtual running guardian angel!

[Daves_Not_Here]

Hey @CaitlinforMiles -- I'll give you an opinion that is somewhat contrary to the good advice you are getting here:  I have a severely injured and arthritic ankle that has been flaring up with weather changes for the last 30 years.

I've found that cycling maintains my cardio fitness without affect my ankle.  It's pretty easy to pedal without flexing your ankle.

[KidBroSweets]

When I have these kinds of setbacks, I just use them to appreciate the blessing of full health when I get back! My vote FWIW is that you stay off the ankle completely and come back 100% in two weeks. Good luck!

[CaitlinforMiles]

That’s an awesome way of looking at it! I decided to take the time off to
rest (though I admit that I walk around my apartment without my boot just
to stretch). I know that the injury was partly my body telling me that I
pushed too hard and was taking advantage of it. I am going to appreciate
the down time and know I will enjoy my mobility and running so much more
once I recover.

[Junoberries]

good mindset

[Corney]

@Junoberries  Stopping cold is not a bad idea when you are suffering through pain.  Never train through pain!  Pain is your body telling you something is wrong.  Secondly, what caused the tendonitis?  What tendon is it?

[CaitlinforMiles]

It was caused running. Its in my lower, left ankle towards the heel. I made
an appointment with a sports medicine orthopedic surgeon.

[Corney]

@CaitlinforMiles  Is the tendon on the inside or outside of your ankle?  If it's on the inside of your ankle, it's most likely the tendon of the Tibalis Posterior Muscle.  When you have fallen arches this muscle tries to support the arch and when you increase your training miles it becomes inflamed.  Try stretching your Achilles tendon, if that doesn't work I suggest buying over the counter arch supports which will help take the stress off this muscle/tendon.  Have the Dr. check for fallen arches.  If you want to continue your cardio, swimming, rowing or cycling will not add to the inflammation already present.  If this is the problem, waiting 2 weeks will only prolong the healing process.  Solving the bio-mechanical fault with orthotics will help you get back on the road again,  but listen to your body, never train through pain!