Achillies tendon pain

Good to talk about couch25k. Just started last week had to stop this week due to stiffness and pain in my right heel and tendons. I really want to get back to it. Does anyone have any advice?

[ju-ju- Graduate]

I had Achilles tendinitis I think from doing too many up hills. I have been doing the eccentric heel drop exercises and it really works, but my advice is seek a professional opinion...

runnersconnect.net/running-...

This is a very informative article.....

[the_tea_fairy Graduate]

Another vote for heel drops here! And avoid running on concrete or sand.

[Soosysoo Graduate]

Yep heel drops are the way to go. I ruptured my Achilles' tendon 5 years ago and followed the physios advice back to full strength - I did them again every day during the first few weeks of C25K and have never looked back. Good luck

[misswobble Graduate]

Heel dropper here too. I have to do leg exercises four times a day. Wish I'd done them from the start! We need strong feet, ankles, legs, knees, calves - the whole shebang, so anything we can do to build up our running legs carefully and safely, then it makes sense to incorporate it into our fitness regime

I do single calf raises, having started off doing double ones. On the stairs as with the heel drops. Go up slowly as high as possible and then SLOW LOWER to get that stretch. I do 60 seconds each leg, having started off doing 30 seconds. You have to build up to the exercises too!

I walk about without shoes and socks and do balance exercises. Balance exercises are good for the feet! I play a tennis ball about under the ball of my foot too while I watch telly or sit at the computer.

[Hidden]

Thank you so much. I will be doing heel drops. I found ankle strengthening exercises via physio. I will get back to it next week. Support is great. I will let you know how I get on.