Outcome of physio appt : So... I have a mild... - Bridge to 10K

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Outcome of physio appt

Mum22boys profile image
β€’32 Replies

So... I have a mild case of insertional achilles tendinitis. Basically my calf muscles are nowhere near strong enough πŸ€¦β€β™€οΈ and my tendon is ever so slightly inflamed. So I've been given some strengthening exercises for calf and to keep doing glute exercises already doing, basically for as long as I want to run for! I can carry on running now, just need to watch for pain above a 6 either during or in the 24 hours after a run. Oh, and absolutely no stretching of the tendon!!! So, all in all not a bad outcome. I know I need to work on strengthening so it's really useful to have someone tell you exactly which exercises to do and I can keep running... sensibly!

32 Replies
Delly-dot profile image

It is good you finally know what you are dealing with and have a plan to both strengthen your muscles and keep you running. Happy running again and take it carefully 😊

Mum22boys profile image
Mum22boysGraduate10 in reply to Delly-dot

Thank you 😊 I'm definitely going to tip the balance to the strengthening work but really happy I can still run, I cherish that me time out of the house

Well done you!! That's really great news. You can begin to run with a little more confidence now and build back up. I'm really pleased for you 😊

Your calf muscles will soon be little pocket rockets firing you along. Go nice and steady as this will have the benefit of helping your endurance build back up too. You are back woo-hooo πŸ₯³πŸ₯³πŸ₯³

Mum22boys profile image
Mum22boysGraduate10 in reply to

Thank you 😊 definitely going to go steady. Feel like all I've done recently is post about being injured πŸ™ˆ but it's served the purpose of focusing me on the strengthening work.

in reply to Mum22boys

Hey, don't worry. You are important to us all so actually being injured but getting back will inspire others. You will hopefully post loads now on you running 😊

Grannyhugs profile image

Great outcome, interesting you were told to stop stretching. I hope you have a speedy recovery and continue to enjoy your runs πŸ€—

Mum22boys profile image
Mum22boysGraduate10 in reply to Grannyhugs

He described the achilles tendon as like a spring.. if you stretch it too much it won't bounce back. The strengthening work can only be good so hopefully no more injury posts anytime soon πŸ™ˆ

Fabulous450 profile image

That’s great news Mum22boys!! 🀩🀩🀩

I’m glad you know the cause and have a great way forward too. πŸ˜ƒ Run on!!πŸ‘ŒπŸ½πŸ˜‰β€οΈ

Mum22boys profile image
Mum22boysGraduate10 in reply to Fabulous450

Thank you 😊 yep, onwards and upwards... got 50&1/2 weeks to get to JOG πŸ˜‰

Fabulous450 profile image
Fabulous450Graduate10 in reply to Mum22boys

And I’ve no doubt you will!! 😁 Enjoy! ❀️

Blackberrypie profile image

Glad you've got some answers and I really hope you're on the mend soon. I've seen a physio three times in my life, for different complaints, and they've all been excellent at working out what was wrong and showing me how to fix and/or manage it.

Mum22boys profile image
Mum22boysGraduate10 in reply to Blackberrypie

That's good to hear! I was impressed so fingers crossed 🀞

Leosmit profile image

Glad to hear you’re feeling more positive. Just right too that you have been proactive with the niggles in getting expert help.

Roxdog profile image

Oh so glad you got some expert advice and that you can carry on running!

Interesting about not stretching, because I think people often think stretching is the answer for every ache and pain! I still have to take care not to stretch my hamstring for similar reasons.

I expect you're really confident now that with care, you can continue running. I have learnt that building in exercises for as long as you want to run is really important!

It all sounds pretty positive!

Mum22boys profile image
Mum22boysGraduate10 in reply to Roxdog

Yes he reiterated the not stretching it but many times, even showed me the research!! Very happy with the outcome, both that I can keep running and I know exactly what strengthening work to be doing

Fionamags profile image

That sounds very encouraging - and great news for you too. Get Mum back on the road!!!!!

Mum22boys profile image
Mum22boysGraduate10 in reply to Fionamags

Thank you... hope your appt has gone well 🀞

RunWillie profile image

Glad it went well Mum22boys

Brilliant news you can still run πŸ‘πŸ»

Did you ask about your trainers and the heel drop?

Mum22boys profile image
Mum22boysGraduate10 in reply to RunWillie

I did and I took my trainers for him to look at and he was happy they weren't causing any problems

Sandraj39 profile image

A good physio is worth their weight on gold - I have learned so much about my body ( especially its weaknesses!!) through a couple of injuries where I sought their advise.

The good news is that you know what your dealing with now and how to move forward - and that you can carry on running! πŸƒπŸ½β€β™€οΈπŸ™‚

Wenderwoo profile image

Good to hear you have an answer and a way forward! It’s very interesting as I have what is now a long term Achilles problem, and the physio gave me stretching exercises.......maybe that’s why I still have the injury! Enjoy πŸƒβ€β™€οΈπŸ˜„

Mum22boys profile image
Mum22boysGraduate10 in reply to Wenderwoo

He made a real point of reinforcing the not stretching!! Even showed me the research against stretching! Interestingly, after doing a sample of the strengthening exercises there yesterday this is the first morning this week I haven't woken up with a tight and stiff calf and foot...

Sparkey5000 profile image

Been sorry to see your posts about injury and so glad to have the positive Mum22boys back in the trainers!! Know what you mean about relishing the time out of the house away from the parenting / family care pressures. We love them all but do nice just to have a bit of time just for you!! Look forward to hearing about the stronger you!

Mum22boys profile image
Mum22boysGraduate10 in reply to Sparkey5000

Thank you 😊 and a firmly belive that the small amount of time out of the house makes us better when we're back in it

Kneejerker profile image

Thanks for this post . I am going through the same . Now into week 2 and not yet able to jog as get pain after a few steps. Interesting that you were advised not to stretch. I’m going on internet advice and all tend to recommend stretching plus eccentric exercises.

I guess you can’t beat seeing a health professional , you were very sensible to see one . If pain continues for 3 w I’ll do the same ( I think this is time span given on C25K advice on common running injuries).

Hope you have a swift , uneventful recovery and are back to enjoying pain free running very soon.


Mum22boys profile image
Mum22boysGraduate10 in reply to Kneejerker

I would definitely recommend going and seeing someone, mine hadn't really got to the painful stage, I last ran on Saturday and it was a bit sore in the last mile. But I've had one niggle after another so decide it was time to see someone! Yes, he was very keen I understood not to stretch it!!

Kneejerker profile image
Kneejerker in reply to Mum22boys


That’s sensible advice

They are getting to know me well at physio. It’s only a week since being discharged after recovering from a knee injury!

Best wishes . Enjoy injury free eeunning

Scruff55 profile image

Great news that you can get back out running πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ So glad for you. But take it easy slow and steady in the mantra remember πŸ˜€πŸ˜€πŸ˜€

Mum22boys profile image
Mum22boysGraduate10 in reply to Scruff55

Will do πŸ˜‰πŸ˜Š

grumpyoldgirl profile image

Woohoo, she's back! πŸŽ†πŸŒŸπŸ™Œ Great news Mum, it makes such a difference to feel confident you're doing the right thing, and indeed, NOT doing the wrong thing! Happy running 😊

Mum22boys profile image
Mum22boysGraduate10 in reply to grumpyoldgirl

Thank you 😊 It does indeed. It was worth going just to get info on the right strengthening exercises to do

Lifluf profile image

Well it's good to know what the problem is and even better to find you can do something about it. So with a bit of extra care and some strengthening you'll soon get back to where you were before.

Great news!

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