How to build back up from injury?

[Skyart]

I’ve had to have 4 months off due to injuring my Achilles. Did a tentative 12 min slow run yesterday of just 1.5km. All seemed fine. No additional pain in Achilles just very slight twinges. What’s the best way forward? Small runs every day? Every other day? Less? Advice please! Don’t want to create another problem. Cheers

[Grannyhugs Graduate10]

Not an expert but I’d suggest still keep to alternative days and short distances building up slowly, they are all runs. 🤗

[Skyart Graduate10 in reply to Grannyhugs]

Thanks, yes I think I’m feeling too over excited and need to stick to alternate days.

[Hidden]

No expert but have suffered something similar. Regular stretching before and after have been key. Each time I go upstairs I do some stretching. Bob and Brad on YouTube offer good advice. Daily tretching has made the difference for me. Dynamic before and static after. Good luck!

[Skyart Graduate10 in reply to Hidden]

Thank I’ll have a look. Cheers for that

[Debston Graduate10]

How about going back to Week 4 or Week 5 of C25K? That way you can build up gradually but it won't be long before you are back to running 20+ minutes solid and can take it from there?

[Skyart Graduate10 in reply to Debston]

I had debated doing that but managed 12 mins without needing a rest. On other hand, don’t want to rush it so might be good

[johnt46 Graduate10]

Hi, I did the same last year, 20 weeks on IC. Saw NHS physio, and had six sessions of ultra sound. Exercises consisted of Heel Risers, then eccentric Heel drops on stairs, can give you more information if required, no expert but helped me. Then I started from week 1, missing runs out if I felt confident but definitely only every other day, Rest days are a Must! It takes time, I know it's frustrating, but the Achilles has very little blood supply, so healing takes longer, and is so easy to injure again. Take it slowly and take care.

[Skyart Graduate10 in reply to johnt46]

Any tips very welcome. I have seen nhs physio but no ultrasound given despite the continued swelling. Tbh they really weren’t a lot of help. Thanks!