Peroneal Tendonitis from a rolled ankle!

So after about a good 5 weeks of 30+ mpw in shit ass weather,  I started to ramp up my training.  As such, I have been hitting the trails almost exclusively and the ankles have been giving me some issues after runs - most likely due to the trail running.  So on 3/30/2015, I rolled my ankle at about mile 2.5 into a 7 mile run.  Nothing killer, just a decent roll and finished the trail run at the battlefield.  I got home and it didn't swell at all and thought that was a good sign.  For the rest of the week, I thought I would be ready for the 1/2 marathon up in PA that weekend.    Just so happened, I got sick, sick enough to where I didn't feel like I should run the race.  The ankle was still sore but now I was sick so I bailed on the race and decided to rest of the foot.  I ran again on 4/5 and it felt ok but not great so I rested and biked.  Another week goes by on the bike and I try to run again on 4/12, it went fine and did a decent 8:40 something pace but the ankle just wasn't getting any better.  So I went to the same orthopedist I went to when I found how about my hip labrum tears and he wanted to see if my peroneal tendons were tore so he sent me for an MRI.  Results came back with the following:

There is mild to moderate degeneration of the peroneus longus tendon distal to the fibular tip without tear.  There is mild tenosynovitis about the flexor hallucis longus tendon distally.  Plus, they said something about mild juxta insertial tendinosis of the posterior tibial tendon without tear.

Treatment:  Rest/PT - yea, that shit sucks...so much for the 50k and the 50 miler I had planned coming up!

So the doctor sent me to PT which started 4/24/2015 and I am scheduled to 4-6 weeks which takes me to June, 2015.  On 4/27, I rode the bike one mile as I did on 4/29.  On 4/30, I rode it for 10 minutes and got 2.3 miles and today, May 2nd, rode it for 12 minutes for 3.3 miles.  My hope is to continue biking the rest of the week with no setbacks.  Go support Heather in her 50k race this coming weekend at Glacier Ridge ultra in PA and hopefully I can start light running in few weeks.  Whether that happens or not, we will see.

So lets take score - I stopped running on 4/12/2015 and it has been 20 days since I have run.  I stopped biking on 4/16 and took a total of 11 days off doing nothing other than core, hips, bench, etc...

As of today, I am biking 10 min to warm my ankles up, then doing ankle exercises twice a day.  If you were like me and you are looking around to see how long it takes to get rid of Peroneal Tendonitis.  Well, it depends.  If you get it from overuse, probably alot sooner than if you rolled it and kept irritating it.  From 4/17 until 4/26, I wore a ankle brace and don't know if that helped or not.  Last time I had this, it took about 3-4 weeks since the time I stopped running but it was more on the 3 weeks side.  I was just coming off a 100k trail race and it was the end of the year so I didn't mind the resting.  This time, I thought I could get back sooner and that didn't work.  That said, I stopped running on 4/12 but not resting it until 4/17 so if we are looking at that time table, I should be back to running around the  May 11th-ish time frame.  And of course, I can't just jump back into my old mileage which sucks.  Guess I will be looking forward to some cool late summer and Fall races.  Shit happens.