Archilles Tendonitis

[Skiddle1]

Hi all, I have had this stretching pain at the back of my heel for a few weeks now and during warm up stretches it really hurts to stretch it out. I have done some research and I think it's Archilles Tendonitis (the tendon that attaches the major muscles of the calf to the heel bone), it only hurts at the heel end. Does anyone have some tips for helping it to recover? Its not so painful that I can't run but I know it's there, especially when doing stretches. Some good advice would be much appreciated. ☺️ I have read that running in Asics Kayano running trainers would be good for this condition and to prevent further damage. Anyone have these that can pass comment? Thanks.

[Ian5K Graduate10]

I’ve had this recently but it only hurt getting up after sitting down for long periods; it seemed to ease off with movement.

I checked out James Dunne’s advice on youtube. According to him, there’s a different approach depending on where the pain is. You can pinch around the tendon quite hard and it shouldn’t be painful at all on a healthy ankle. On the suspect ankle, pinch up and down the tendon to see where it’s most sensitive - either near where it connects to the heel bone or further up towards the “belly” of the calf muscle. Once you know where the pain is, follow which one of the two exercises he recommends; easier to watch the video than me trying to describe it with words but it’s basically whether you drop the heel (on a step), or raise the heel up from the floor on a stretch.

Apparently, elsewhere I’ve seen it can benefit from massage to promote healing. Rubbing with thumb and forefinger up and down the tendon. This is Qigong technique but it’s also recommended by some modern physios.

As my complaint wasn’t painful with movement, I still managed to run and go on long walks, and it improved. But if yours is painful, I would be careful and perhaps seek professional advice. 🙂

[Skiddle1 Graduate10 in reply to Ian5K]

Thanks for your reply. It doesn't really hurt by pinching, only stretching... Hopefully that means it's isn't too injured?? I'll try massaging, resting and stretching and see if it improves. I think it happened at a time when I hadn't introduced proper warm up stretches (which was a bit silly of me).

[Ian5K Graduate10 in reply to Skiddle1]

Maybe it’s not achilles. I find youtube a wealth of information for runners ailments, check out ankle pain and it might point you in an alternative direction. 🙂

[Skiddle1 Graduate10 in reply to Ian5K]

Thanks Ian5K

[Irishprincess Graduate10]

I can’t comment on the shoes but everyone is different and what suits one person might not suit the next. Have you had a proper gait analysis done at a running shop?

It’s one of the few injuries I’ve not had 🙄 so can’t give you specific advice but I’m sure someone will be along who has had it too and can pass on some tips.

It’s good that you’re stretching. You could probably self-massage that area too or use a foam roller/tennis ball to massage your calves. You could also try rolling a golf ball under your foot to loosen up any tightness there too.

Keep an eye on it and perhaps give the running a few days extra rest, continue with the massaging and stretching and if things don't improve then perhaps you could see a sports physio for a proper diagnosis and treatment plan.

I hope it settles down but do keep us up to date and let us know how you get on.

[GoGo_JoJo Graduate10]

For my money you can't beat Bob and Brad and their techniques for fighting Achilles issues.

They actually strongly recommend cross fibre massage over the tendon and that actually shows you if you have an Achilles issue at all.

Have a look at this video. Whether you have an Achilles issue or not their stretches are worth adding to your arsenal to keep these issues away.

youtu.be/qqAlt1k_-gs(Not working as expected?)

If it's not coming from the tendon it could be soleus pain in which case check out these stretches. Personally I love the foot on the wall version.

youtu.be/A4Qw9ZRnFqk(Not working as expected?)

[Skiddle1 Graduate10 in reply to GoGo_JoJo]

Thanks a lot for that GoGo_JoJo. I'll give them a watch and see what happens. 👍☺️