From 9eaf4b41f6f333f76213d0f6d4eac2537d8fa9f7 Mon Sep 17 00:00:00 2001 From: Hermes Agent Date: Sun, 13 Sep 2026 10:41:43 +0000 Subject: [PATCH] Health: mobility note (ankle dorsiflexion baseline L4/R6) + plan support floors --- Half-marathon-plan.md | 11 ++++++++ Health/mobility.md | 65 +++++++++++++++++++++++++++++++++++++++++++ 2 files changed, 76 insertions(+) create mode 100644 Health/mobility.md diff --git a/Half-marathon-plan.md b/Half-marathon-plan.md index 6d1f433..d25798d 100644 --- a/Half-marathon-plan.md +++ b/Half-marathon-plan.md @@ -34,6 +34,8 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c | 12 | Nov 16 – 22 | 4 km | 4 km | 12 km (taper) | | 13 | Nov 23 – 29 | 3 km | 3 km | **21.1 km** (Nov 29) 🏁 | +> **Sep 13 update β€” week 2 repeats.** The 7 km long run was stopped at ~2 km (left lateral ankle, peroneal flare after a Friday concert in flat shoes). Both ankles fail the 10 cm dorsiflexion screen β€” **left 4 cm, right 6 cm** β€” so ankle mobility is now on the critical path to Nov 29, not a side quest: see [[Health/mobility]]. The dated rows below shift by one week if the ankle clears by Sep 16. + ## Pacing - All runs easy β€” conversational, HR 135–150. On long runs, walking is allowed whenever. Time on feet beats pace. @@ -60,7 +62,16 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c - Race: undecided β€” solo time trial Nov 29 if no race found; decision later. - Baseline: Aug 29 = 6.56 km @ 7'08", 157 bpm avg, 29 min anaerobic β€” post-illness signature, HR settles ~20 bpm within a week of normal running. +## Support floors + +- **Mobility, 10 min daily** (after morning coffee) β€” ankle dorsiflexion is the #1 item; full protocol + baseline test in [[Health/mobility]]. +- **Shoes** β€” stability category for flat feet; Jogflow 190.1 maxes out ~4 km. +- **Smoking** β€” quit active since Sep 6. +- **Eating floor** β€” Sunday cooked batch, 2–3 L water, D3 2000–4000 IU. +- **No strength training during the block** β€” strength is a 2027 layer. + ## Connected - [[Runs/2026-08-29]] +- [[Health/mobility]] - [[life-systems-blueprint]] diff --git a/Health/mobility.md b/Health/mobility.md new file mode 100644 index 0000000..ce9d3ac --- /dev/null +++ b/Health/mobility.md @@ -0,0 +1,65 @@ +--- +date: 2026-09-13 +type: health +tags: [health, mobility, ankle, dorsiflexion] +--- + +# Mobility β€” Ankle Dorsiflexion + +> The gate is ankle dorsiflexion. Both ankles fail the 10 cm screen, the left is the weak link β€” and the left is the side that broke down on Sep 13. + +## Baseline β€” knee-to-wall test (2026-09-13) + +Heel flat, knee driven forward over the second toe, measured big toe β†’ wall. Clinical screen: **10 cm**. + +| Side | Distance | Verdict | +|---|---|---| +| Right | 6 cm | Restricted | +| **Left** | **4 cm** | **Significantly restricted** | + +- **2 cm asymmetry, left worse** β€” and the left is the ankle that failed at ~2 km on week 2's Sunday long run. +- Consistent with the log: bilateral calf/achilles tightness on the first 2–3 km of three consecutive runs (Sep 6, 9, 10) *before* anything actually hurt. +- Still to test: repeat with the **knee bent** (heel down). Straight-knee worse β†’ gastroc. Bent-knee worse β†’ soleus. Changes drill emphasis only, not the plan. +- Also untested: **front-pinch test** β€” if the restriction feels like a hard pinch at the front of the ankle rather than a stretch, part of it is a joint block, not muscle. + +## Why this is the root cause, not a side quest + +- A big calf is not a long calf β€” hypertrophy and length are separate qualities. +- The front of the leg (tibialis anterior) is likely **overloaded rather than tight**: it stabilises an ankle that can't move. Stretching it does little; letting the back lengthen is the fix. +- Flat feet + limited dorsiflexion = the foot overpronates harder and the peroneal tendons absorb every landing. Hours of jumping in flat shoes is what finally collected the bill. + +## The floor β€” 10 min daily, after morning coffee + +| # | Drill | Dose | +|---|---|---| +| 1 | Knee-to-wall mobilisation | 2Γ—12/side, heel glued down β€” **left gets an extra set** | +| 2 | Gastroc stretch (knee straight) | 2Γ—45 s/side | +| 3 | Soleus stretch (knee bent) | 2Γ—45 s/side | +| 4 | Eccentric heel raises (3 s down) | 2Γ—10 β€” off a step once pain-free | +| 5 | Squat with heels elevated | Keep it. Lower the wedge progressively (book β†’ thinner book β†’ flat) | + +- Start with the **back** of the leg. No aggressive range work on the peroneal side until walking is limp-free *and* single-leg heel raises are pain-free. +- Ankle circles: pain-free range only while the left outer ankle is still sore. +- The heels-elevated squat is not cheating β€” it loads the range that exists and trains the peroneal. Progress = lowering the wedge, not dropping the lift. + +## Targets & timeline + +- Goal: **9–10 cm both sides**, asymmetry under 1 cm. +- Realistic rate: ~1 cm per 2–3 weeks of daily work; 6–8 weeks to a flat-footed squat. Early gains (joint capsule / neural) come fastest. +- Re-test **every Sunday morning**, same protocol, log both numbers in the run note. This is the mobility equivalent of pace β€” effort in, number out. + +## Escalation flags + +- Hard pinch at the front of the ankle, no change after 6–8 weeks of consistent work β†’ joint block, physio. +- Any return of point-pain at the lateral malleolus during running β†’ stop, re-test weight-bearing before the next run. + +## Incident history + +- **2026-09-13 (Sun)** β€” week 2 long run stopped at ~2 km. Preceded by a Friday concert (flat shoes, hours of jumping/dancing, alcohol, bed after 3 am) and a Saturday of left lateral-ankle ache that only hurt at rest. Run: HR never reached 150 (deliberately slow), both calves tight first, then left lower-leg tightness + left lateral malleolus pain; walked home with a half-leg limp. Pain halved after 15 min sitting β€” soft tissue, not bone. **Working hypothesis:** peroneal (fibularis) tendon irritation on an ankle with only 4 cm of dorsiflexion, i.e. the range deficit is the upstream cause. +- **2026-09-06 / 09-09 / 09-10** β€” bilateral calf–achilles tightness for the first 2–3 km, resolving mid-run. The warm-up signature of the same restriction. + +## Connected + +- [[Half-marathon-plan]] +- [[Health/2026-05-28-labor]] +- [[Health/supplements]]