Right above my achilis tendon having pain...

[gsantos]

So i just finished week6 r1 which was real tough for some reason. I had to take off about 5 days after completing the 2 mile run my knees really got aggravated. Anyway knees good now but my right achillis/heal/ankle and lower leg part underneath my calf hurts and aches. Any advice out there? As to why this is happening or how to get better without taking time off. Anybody else have this experience?

[Ugifer]

Your Achilles takes a lot of stress when you run - especially if you over-stride. I have had an Achilles niggle for months now and although it's not bad enough to stop me running, it is annoying.

Treatment seems to be ice and rest, plus stretching out the Achilles several times a day (especially before and after running). The best exercise for that seems to be putting the ball of your foot on a step with your heel hanging off, and then (gently) dropping your heal as low as you can so you stretch out the calf and the Achilles. Hold for 20 secs then stretch the other foot and repeat 2-3 stretches a few times a day.

When you run, try to strike as near the middle of your foot as you can. If you strike on the heel then you risk shin-splints but too much toe-strike can cause Achilles problems. Try to take shorter strides, always under your body and as "soft" as you can - all much easier said then done.

Good luck - hope it clears up quickly.

Ugi

[gsantos in reply to Ugifer]

Thamk i will start those exercises today.

[Tedntaz in reply to gsantos]

I've had pain similar and torn my muscle Monday so stretch, stretch, Stretch, I'm so cross with myself too!!

[sar1850]

I found a really good achilles stretch is to stand with feet hip width apart and squat down but on tiptoes and use your hands for balance. Have found a link that might explain it better!

runnersworld.co.uk/staying-...

[gsantos]

thank you!