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Couch to 5K
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So near yet so far!

Hi all , only my grad run left to do and injured !

Sore Achilles and cannot run , have rested , elevated and iced it and it has improved .

I have really enjoyed this C25K journey and want it done and to progress further however I'm at a standstill now ๐Ÿ™

So what I'm asking is advice please ,

Should I go see an expert of some description?

Should I wear ankle supports ?(I've rather stick like ankles that seem to be my weak point )

Many thanks

Sarah

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A few days rest of,ice, elevation and maybe pain killers might sort it so you can finish the programme

Achilles' do get tight and sore as we run more often so we have to be careful not to overdo things

See how it goes, and if it doesn't get better then seek advice from your gp

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Thanks , I need to have a little patience. Not very good at that though ๐Ÿ˜ง

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Or a physio. I feel for you. I had to delay my last run due to pulled muscle and it is frustrating. But better to wait than make it even worse.

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I know , this is typical of me !

Not easy trying to rest and work , will just take longer !

Thanks ๐Ÿ˜Š

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If you have problems with your achilles tendons, you need to formulate a plan to tackle the root cause.

For now, you're right to treat it the way you are. But I'd say you need to:

1. Check if there's any biomechanical problem that needs to be addressed. Flat feet, poor posture etc.

2. At the same time, check your shoes. You might benefit from ones with a good height well cushioned but firm heel. Some people prefer flatter shoes, which is fine for most, but not if you have problems with the achilles tendons. A slightly raised heel puts less stretch on the tendon when running.

3. Incorporated stretching and strengthening exercises into your daily routine. This doesn't have to take a long time or be hard work. A few calf raises each day, and calf stretching every day. Stand on a step, with your heels hanging over the edge, lower yourself down using only the strength of your calf muscles to control the movement, hold when you feel a good stretch go on, pause for a few seconds, then push up, pause, repeat a few times. This will strengthen the calf muscles, the achilles tendons, and some of the muscles around your ankles while at the same time increasing the elasticity of the muscles and tendons.

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Thank you so much for this very informative reply.

You're right I do have biomechanical problems which periodically cause me pain .

I'm a nurse ,work long hours and on my feet a lot . I do wear appropriate work shoes to let me do this .

My running shoes sadly weren't so structured/supportive and I think that's the problem.

I have since bought a pair which have a raised heal , they are brilliant in comparison however I'm still not fit to do much !

Hoping it improves soon ๐Ÿ˜Š

Thanks again for your help, very much appreciated ๐Ÿƒโ€โ™€๏ธ

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Aw hope you can graduate soon - I'm at a stand still as well as I'm marking GCSE papers and they are so time consuming ! We will get there - I've not given up. Wishing you a speedy but full recovery so you can graduate in style xx

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Ah thank you , getting there slowly!as long as we finish that's what matters ๐Ÿ˜€

Hope you get the marking done and enjoy the rest of your summer break ๐Ÿƒโ€โ™€๏ธ

Whenever I get this last run done you may even hear me cheering ๐Ÿ˜‚๐Ÿ˜‚

Xx

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Thanks and yes I may well ! Lol ๐Ÿ˜‚

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