Pain is Temporary, Pride is Forever: Physical therapy for peroneal tendon strain

Sunday, February 24, 2013

Physical therapy for peroneal tendon strain

Also got some exercises for the sore nerves in the upper part of my back.

Peroneal tendon has been very sore for a few weeks and as of yesterday I've completely shut down all exercise until I get the results of an ankle MRI I got yesterday.

1 comment:

UnknownSeptember 12, 2013 at 6:06 AM
Nice pictorial explanation. These are as well useful, I want to strong my back. I must try them for the betterment of my body.
physical therapist in bergen county
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Summary Of My Best Race Times to date

1 mile race - 6:00 per mile - (9/13/15 - 5th avenue mile)

https://connect.garmin.com/modern/activity/897720064

5-K (3.1 miles) - 6:41 per mile (Bronx 5k - 9/27/15)

https://connect.garmin.com/modern/activity/911780283

3.5 miles - 6:57 per mile pace (6/15/11 - JP Morgan 2011 Corporate Challenge in Central Park)

http://connect.garmin.com/activity/92685851

4 mile run - 6:44 per mile pace (4/29/12, Central Park)

http://connect.garmin.com/activity/147368723

5 mile run - 7:33 per mile pace

10-K (6.2 miles) - 6:54 per mile pace - 4/7/12

http://connect.garmin.com/activity/166166248

15-K (9.3 miles) - 7:01 per mile pace - 4/1/12

http://connect.garmin.com/activity/163741120

10 Mile run - 7:31 per mile - 9/9/12 (Bronx 10 Miler)

http://connect.garmin.com/activity/221862312

Half marathon (13.1 miles)- 1:33 (7:08 per mile pace) - NYC Half - 3/18/12

http://connect.garmin.com/activity/159405696

18 mile marathon tune up run - 8:09 per mile (9/27/15) - Central Park (3 full loops)

https://connect.garmin.com/modern/activity/904613535

Marathon (26.2 miles) - 3:33 (12/4/11 - Las Vegas Marathon - 8:09 per mile)

http://connect.garmin.com/activity/133029553

Ultra Marathon - 32 Miles on the Western States 100 course

http://connect.garmin.com/activity/182798649

Ultra Marathon (Road) - 60K (37.2 miles) - 5 hours 49 minutes

http://connect.garmin.com/activity/244214791

Ultra Marathon (Trail) - 50 miles - (2/3/13) - 9 hours 45 minutes

http://connect.garmin.com/activity/269389795

Ultra Marathon (Road) - 55 miles (5/31/15)

https://connect.garmin.com/activity/791028813

2012 Completed Races

20. November 18, 2012 - NYRR 60K (37.2 miles) - 5 hours 49 minutes (9:20 pace)

19. November 4, 2012 - Central Park Marathon - 3:58:04

18. October 7, 2012 - Chicago Marathon - 4:12:08 (ran the entire race with my friend Justin)

17. September 9, 2012 - Bronx 10 Mile race - 7:31 per mile

16. August 26, 2012 - Ironman Canada - 13 hours 12 minutes - 1:24 swim, 6:45 bike, 4:42 run

15. August 11, 2012 - Ironman New York - 12 hours 48 minutes - swim 53 minutes, bike 7 hours 5 minutes, marathon 4 hours 24 minutes - PR

14. July 1, 2012 - NYRR Queens 10-K - 7:30 per mile

13. Rev 3 Quassy Half Ironman - 6 bours 16 minutes (40 minute swim, 3:20 bike, 2:07 run) - PR

12. May 26. 2012 - Western States Training Run - Day 1 - 32 mile run - 7 hours 36 minutes - PR

11. May 19, 2012 - Brooklyn Half Marathon - 1 hour 34 minutes

10. May 12, 2012 - UAE Healthy Kidney 10K - 7:15 per mile (ran 9 mile warmup)

9. May 6, 2012 - Bassman (New Jersey) Half Ironman - 5:54:23 - (1.2 mile swim, 58 mile bike, 13.1 mile run) - 5 hours 39 minutes (43 minute swim, 2:59 bike (19.0 mph), 1:49 half marathon (8:14 pace) - PR

8. April 29, 2012 - Run as One - 4M - 6:44 per mile - Central Park- PR

7. April 22, 2012 - CPF Run for the Park - 4M - Central Park - 6:53 per mile

6. April 7, 2012 - Scotland Run 10K (6.2 miles) - 42:45 - 6:54 per mile - PR

5. April 1, 2012 - Colon Cancer 15-K (9.3 miles) - Central Park - 1:05:12 - 7:01 per mile - PR

4. March 18, 2012 - 2012 NYC Half Marathon (13.1 miles), Central Park through NYC -1:33:24 - 7:08 per mile - PR

3. February 25, 2012 - Al Gordon Classic (4M), Prospect Park, Brooklyn - 6:59 per mile - PR

2. February 5, 2012 - NYRR Gridiron Classic (4M) - 6:47 per mile - PR

1. January 7, 2012 - Joe Kleinerman 10-K, Central Park, (6.2 miles) - 7:12 per mile pace - PR

2011 Completed Races

16. December 4, 2011 - Las Vegas Marathon - 3:33 (8:09 per mile)

15. November 6, 2011 - New York City Marathon - 3:42 (8:30 per mile)

14. November 5, 2011 - Dash to the Finish Line 5-K (8:03 per mile)

13. September 17, 2011 - Run for Central Park - 4 miles (7:50 per mile)

12. August 28, 2011 - Ironman Canada - 2.4 mile swim (1:33), 112 mile bike (6:44), Marathon (26.2 mile) run - (4:32). Overall time 13 hours 15 minutes.

11. July 16, 2011 - Central Park Conservancy Run for Central Park - 4 miles (8:16 per mile)

10. July 9, 2011 - Boomer's Run to Breath - 10-K - Central Park (8:23 per mile pace)

9. June 25, 2011 - Front Runners 2011 Gay Pride Race - Central Park - 5 mile run (7:38 per mile pace)

8. June 15, 2011 - JP Morgan Chase Corporate Challenge - 3.5 mile race (6:57 per mile, a PR)

7. June 5, 2011 - Rev 3 Quassy Half Ironman (Middlebury, CT) - 1.2 mile swim (55 minutes), 56 mile bike (3 hours 20 minutes, 16.8 mph), 13.1 mile run (1 hour 57 minutes, 8:59 per mile pace) - 6 hours, 21 minutes

6. May 21, 2011 - Magic Shoe 5-K race - Newport Beach, California. 22:08 (7:07 per mile).

5. May 7, 2011 - 2.4 mile open water "Ironswim" in Clinton, New Jersey - 1 hour 45 minutes.

4. May 1, 2011 - Bassman (New Jersey) Half Ironman - 5:54:23 - (1.2 mile swim, 58 mile bike, 13.1 mile run) - 5 hours 54 minutes (50 minute swim, 3:03 bike (19.0 mph), 1:53 half marathon (8:41 pace)

3. April 17, 2011 - Run for the Parks 4 mile race - 7:16 per mile

2. April 10, 2011 - Nautica South Beach Triathlon - Miami Beach, Florida - Olympic Distance (1.5k swim, 40k bike, 10k run) - 3 hours, 13 minutes

1. January 8, 2011 - NYRR Fred Lebow Classic - 5 Miles - 7:43 pace