both achilles tendons hurt in the morning

[jedi_d]

Hi all,

I'm on about 7.5K and taking it easy... my concern is that both my achilles tendon hurt every morning. And if i sit down at work for too long.... ( hour or so) , they start hurting again until walk it off... Any suggestions on what I should do... maybe I should be doing a certain exercise? Any ideas welcomed

Thanks

D

[misswobble Graduate10]

So do mine! I ran it off yesterday. Those reclining arm chairs don't help I find nor does sitting on the sofa with my feet on the coffee table ☺️

Ankle drops, calf raises and foot lifts done several times a day SLOWLY Body weight exercises done at home or gym are good, squats, lunges etc. Lunges strengthen the foot arch too. Balance exercises and yoga, Pilates

Running carefully and progressing gradually, taking your non run day

I am stiff in my legs and ankles so I take a daily fish oil capsule. Iannoda swears by chondroitin and glucosamine. We are older runners though 😃

[jedi_d in reply to misswobble]

thank you, will try moving a bit more. I am glad I'm not the only one. may even take a few oil capsules as well. thanks

[roseabi]

There are, I believe, braces you can get to keep your feet in a neutral position while you sleep. If your toes point up or down overnight your Achilles tendons will shorten and stiffen. I suggest that you move your feet while you sit at work, to help stop your tendons from stiffening as much - for example lift your feet and draw circles in the air with your toes.

Also, you might want to look into getting shoes that elevate your heels a bit more.

But most of all, do what Miss Wobble said

[davelinks Graduate10]

Yes, as MW, sitting doesn't help, always gently stretching and excercising does.. I have to keep doing all that or start getting problems..😊

[Oldfloss Administrator 60minGraduate]

misswobble has given you some great pointers there

After I tore my Achilles tendon years ago, I had to do lots of heel raise etc..slow and gentle, never jerky!

Any use here?

runnersconnect.net/achilles...

[jedi_d in reply to Oldfloss]

thanks oldfloss and misswoble. I will do these exercises more often and hopefully the problem will go away. if I didnt have weak achilles tendons then I could run 20K I think

[Oldfloss Administrator 60minGraduate in reply to jedi_d]

Love it... me too...if my body, only matched the thoughts in my head

[misswobble Graduate10]

Everything gets stronger as you keep running though 🙂💪✔️👍

[IannodaTruffe Graduate10]

When I first started running my Achilles were both tight every morning on getting out of bed. It always eased as soon as I moved about and because I spend all day on my feet it never recurred during the day. It wasn't until I had my first running injury............a tweaked Achilles......that I really looked into it.

Heel lifts etc, as outlined by misswobble , solved the problem and at some point the early morning tension eased. Take it as a warning though, that you probably need to pay special attention to those tight tendons. Good strong post run calf stretches keep everything in place and as the wonderful misswobble says, in time most things strengthen up.

[jedi_d in reply to IannodaTruffe]

thank you, i will do this today

[Razouski]

My achilles tendons are also always weird first thing in the morning. I have to walk down the stairs sideways holding onto the banister, as it feels like they've shrunk overnight. Now, if I remember, before getting out of bed I do a few stretches where I keep my legs straight and flex my feet and toes towards my knees. This seems to help. eccentric ankle drops are helpful too. I put mine down to age, as they are like it whether I run or not.

[jedi_d in reply to Razouski]

thanks Razouski, so nice to know there are others out there with the same experience. i have to hold the banister in the morning as well!