According to the Sports Injury Clinic: Peroneal tendonitis is inflammation of the peroneal tendons which run behind the lateral malleolus or the bony bit on the outside of the ankle causing and swelling on the outer ankle.
Treatment involves reducing pain and inflammation through rest, ice and bracing then stretching tight muscles in the lower leg.
There was a recent article in CyclingWeekly (UK) that outline a few essential points on aging and exercise
- You may require fewer calories as you get older
- You’ll need more protein to offset age-related muscle loss and ‘anabolic resistance’
- Consuming omega-3 fats and vitamin D becomes more important
- Thirst becomes a less reliable indicator of your fluid needs
While the article had a lot of information and links to other articles I had read, the key points were:
Do: eat 30-40g protein at each meal. Get this from a medium-sized (125g) chicken or turkey breast, a (150g) fish fillet, one small tin (120g) tuna, four large eggs, or 400ml whey protein shake.
Do: fill up on low-calorie, high-volume foods like vegetables and fruits to maximise your diet’s nutritional density and water and fibre content.
Do: estimate how much fluid you need to drink during exercise by calculating your sweat rate — the difference between your pre- and post-workout weight. Divide your hourly sweat rate by four to give you a guideline for how much to drink every 15 minutes.
Do: refuel with protein and carbohydrate within 30-60 minutes of completing any long or hard ride. As you grow older, recovery from hard workouts takes longer.
Do: boost vitamin D and omega-3 — aim for one portion of salmon, mackerel or sardines a week, or one tablespoon of flaxseeds, chia seeds or walnuts daily.
Don’t: eat less than 20 per cent of your calories in fat form, otherwise you risk deficient intakes of fat-soluble vitamins and essential fatty acids. Aim for mono and unsaturated fats from oily fish, avocados, nuts, seeds and olive oil.
Don’t: go to bed on empty. Studies at Maastrict University found that muscle protein synthesis was 22 per cent higher in athletes who consumed 40g of casein protein after a resistance workout and before sleep.
Don’t: go overboard with supplements. High doses of vitamins C and E may actually reduce beneficial adaptations to training.
You can read more by looking at the full article, I just saved the points I am trying to work with now.
From a recent article on the NYTimes
The aging effect is inevitable, and now runners can even track what to expect. It is as if there was a time clock for aging, and unlike nonrunners — who have only things like wrinkles and gray hair to go by — runners have an exact schedule that will predict how their performance will decline.
That schedule is on the website of Ray Fair, a professor in the economics department at Yale, who was inspired to find the patterns of slowdowns when his own running performance began to decline. The result is a table. You can put in your best time ever for an event, say a 10-kilometer race, and how old you were when you ran it. The table then shows how fast you could have run it when you were younger and how fast you should be able to run it now and as you grow even older.
The key to doing the 10000 steps a day is to be mindful of not running into people or behaving like an idiot.
I read this recent NYTimes article on the perils of distracted walkers and while I see the benefits of paying attention, I don’t really get the don’t-run-with-scissors-into-traffic list of absurd warnings at the bottom. I see too many folks navigate while talking on the phone using a headset to worry as much about them as I do about those who text, or who use their phone to count their steps. It reads a little like the UK IT police who warn us that kids who study computers beyond the curriculum at school have one of the top warning signs of cyber criminal activity (since withdrawn due to its stupidity, along with the warning about computer books, who are these people).
I do notice I stop when texting, although I wonder, is it to make sure I don’t run into others, or simply buildings or falling into an open manhole cover.