Trying to avoid injury

[GordonPire]

Having trouble with an achilles tendon when I get to 4.5K. Have to rest for 4/5 days each time I run. Does anyone have any tips for how to treat this beforehand to try to avoid it happening? ( No idea why I chose the name Gordon Pire - I run more like Gordon Brown!)

[misswobble Graduate]

I had dreaded ankle pain and it dogged me but I persevered and I'm much better now. I think the thing is to get stronger! I toughened up using exercise DVD's and I think it's helped no end. Running takes quite a bit out of us one way or another so it's best to be in good shape. I wasn't but since running and doing the exercises, walking and generally never being still, I am much fitter. Less wobbly too!

Swimming, cycling, walking plus exercise at home or the gym will all help make you stronger

[poppypug Graduate]

Ha ha I run like Mrs Brown

Oh Gordon, sorry to hear about the pain youre having. I have had ankle pain on and off, when its bad I just rest it, stick an ice pack on it , then put ibuprofen gel on it before I go to bed . Then Im good to go for a bit .... till the next time xxx

[ginaw167 Graduate]

Try something called eccentic heel raises, you may have a weak calf and achilles that is causing the pain.

[AmberC Graduate]

Mmm, I know that problem, for about 6 weeks now I've had problems in my left ankle where the Achilles' tendon inserts into the heel bone. I've had physio...which helped a lot. But the ache was still there, so last week I saw a podiatrist who has an interest in sports injuries, she did an in depth gait analysis on me; walking barefooted, running barefooted, walking in my running shoes and running in my shoes. The good news was that I had a good running technique.....wow, who would have thought that! The bad news was that my left foot pronates more than my right, and my running shoes were not giving me enough arch support, heel support and stability. I had been running in Adidas Boost shoes for the last 6 months.

So to cut a long story short, she recommended shoes for 'over pronators', heel stretching exercises (my calf muscles are tight), Magnesium sulphate cream rubbed into my calf muscles....suppose to relax them, ibuprofen gel and heat packs. She seemed fairly confident that those actions would help, so I'm concentratating on those interventions currently. She said if those did not help then a small orthotic in my shoe could be used.

I'm not sure if any of this info is of any use to you. Good luck on getting it sorted.....I know what a drag it is.

[AmberC Graduate in reply to AmberC]

Me again, that should be magnesium chloride cream.

[DizzyMum Graduate]

Achilles heal and calf stretches , every day and also before and after exercise. Visit a physio to check you are doing them right and if the problem persists go and see a good podiatrist.

Good luck!

[carapebble]

I was plagued with a recurrent problem with my left achilles tendon for months. I found attempting to 'run through it' just made it worse. The answer for me was a bit of rest and then being rigorous and obsessional with doing calf stretches before starting each run. I also changed my shoes to ones that are cut lower around the ankle. I'm not sure if they made a difference or not but I'm not going back to my old ones just in case.

If stretching doesn't work for you then I've heard that a heel raise in your shoe can help. Take the pain seriously though because a ruptured tendon can put you out of action for months. Good luck.

[pingle Graduate]

Stand on one leg on the edge of the last stair facing upwards gripping with just your toes. lower your heel over the edge slooowly. Feel your Achilles' tendon stretch. Use both feet to come back to horizontal. Repeat on the other foot. Hard to describe and looks eccentric when you do it at work (tho I think the name is because you Are contracting the muscle as you stretch it rather than as it shortens). Fantastic essential stretch if you are prone to tight calves or Achilles problems. Sorted out my Achilles problems beautifully. There are videos on YouTube that demonstrate how to do it. Good luck!