Achilles frustration

[Mistral2009]

Hello, I made it to W7R2 and felt a pain in my ankle and tightness in my calf. I googled these symptoms and realised that I must have strained my Achilles. I have been resting it for over 3 weeks now and doing some light stretching and heel drops to help improve things. I am desperate to get back running but am feeling a little nervous about hurting myself again. I was just wondering how I would know when I was ready to start running again. I am able to walk the dog for a good 3-4 miles, with only a very slight ache afterwards. Also, which week do you think I should start back on? I'm 50 years old and I've had my gait analysed and have new trainers ready to go whenever I'm ready. Thank you.

[Pianism Graduate]

Hi Mistral. I feel your pain (almost literally, as I developed Achilles pain at a very similar point in the programme). Fortunately, I have easy access to a sports injury clinic and could get checked out and get some specialist advice. It was explained to me that your tendons take longer to condition than your muscles do... this can mean that they get over-use injuries because they are lagging behind and can't repair themselves as quickly as the running is causing damage. In my case, the advice was to focus on the strengthening exercises (eccentric heel drops) and to cut back the running to the point where my achilles could recover from the amount I was doing. I ended up resting from running completely for 10 days and then carrying on where I left off, a bit slower, and cutting down the long hill-walks in between.

However, this advice was given after a thorough testing of my muscles to ascertain if I had any injury that would prevent me from running or would get worse. I guess what I'm saying is that it's a good idea to get personal advice from someone qualified.

I wish you all the very best with your recovery. If in doubt, err on the side of caution... the programme will still be there when you have healed properly.

[Mistral2009 in reply to Pianism]

Dear Pianism, thank you for your advice - it's comforting to hear from someone who is going through the same thing - although I am sorry for your pain!!

It's not really practical for me to get any expert advice at the moment, I am currently taking a year off from work and travelling and living in my motorhome and never know where I will be from one day/week from the next!!!

I will continue with the eccentric heel drops and wait a few more days. Thank you for taking the time to help.

[Pianism Graduate in reply to Mistral2009]

You are very welcome. I hope things go well in your recovery. How lovely to be travelling around... lots of scope for new running routes!

[IannodaTruffe Mentor]

Just be careful and build back up very gently, being prepared to stop and be patient if in pain.

Achilles can take quite a long time to recover fully........I know from experience.

[Mistral2009 in reply to IannodaTruffe]

Thank you, I will definitely take it slowly. I don't think I have been running too quickly as I haven't really been out of breath and my legs haven't been hurting but I think maybe I should go a little bit slower from now on. How far back do you think I should start the programme now?

[Beachcomber66 Graduate]

I agree with the other responses. I think the problem is that only a physio can diagnose the extent of the injury. I pulled up with a really painful pain in the back of my calf recently and that came just when I was getting back to normal after another calf problem! The physio put her finger right on the spot (the Achilles (ouch!!) ) applied ultra sound to improve the blood supply and massaged it. She told me to rest it for three days and then run a slow 3k. It was only a thickening of the tendon, there was no tear, and the physio said I would probably have been ok if I had slowed to a walk, done a few calf stretches and then started running slowly. It is certainly fine now. But.....a tear would have needed different treatment! I do eccentric heel dips plus a load of other recovery exercises every day..but it is really worth it! I guess there will always be some risk when you start to run again... just take it really slowly... but physio is the best bet. Takes some of the guesswork out of it.

[Mistral2009]

Thank you, that makes sense to stop, walk and do some calf stretches if I feel the same thing happening again. Good advice!

[MarkyD Graduate]

Achilles. Tricky blighters. They don't heal simply from resting.

Stretches are your friends. Find ways to build calf and soleus stretches into your daily routine, and do as many as you can each day. Eccentric heel drops are good too. But take it very, very gently when starting running again. Forget all about C25K and its various weeks: they will be too much. My physio suggested finding a football pitch and, starting from a corner flag, run along the touchline to the centre. Then walk along the touchline to the next corner flag. Then run behind the goal-line to the next corner flag and do short spells of walk/run/walk for at most 10 minutes. Keep the sequence of walk/run/walk in short bursts and, over 1 month, gradually increase the time up to 30 minutes (assuming that you do not upset the achilles again).

[Mistral2009]

Thank you. I'm finding it really frustrating but I know it makes sense not to rush it. I like the idea of the football pitch, I'll give it a go!

[Tulipcat Graduate]

...all of the above, and get a foam roller or massager and get into the muscles of the lower legs. I am also currently in the Achilles rehab journey. My physio has me doing bridges and clam exercises with a resistance band just above the knee. Lots of exercises online which will along with the eccentric ones. Best of luck.

[Mistral2009 in reply to Tulipcat]

Thank you, I have seen other people mention a massager so that might help. I have started running again and started back at W3R1 and have been taking it really easy. No pain when I am running but my ankle aches a bit when I am resting. I am being really disciple with my post run stretches in the hope they help too.

[Tbae]

It is a patient road back.

I was out for around 6 weeks reduced gym time and a mandatory no running for 2 weeks just the heel lowers and stretching.

Hot and cold ankle treatment and a good tip an Ice cube directly on the exact pain spot anytime you are sitting relaxing and as often as you can be bothered.

On the IC onthe 23/01/19.Today 07/04/18 I have completed wk4 repeating C25k.But even before repeating the programme I simply walked / ran for one minute intervals and just around 8-10 mins.

During this longish spell of inactivity my hip seized up and another 4 seperate exercises to get it freed off and strengthened again.

Of course I am 50% more your senior.

Good luck and try and be patient, you will definetly get back out there and be stronger when you do.

👊💥🏃‍♀️🌟👏👏

[Mistral2009 in reply to Tbae]

Thank you for posting. I am sorry to hear about your hip, I think I would go mad if something else started going wrong just when I got the ankle sorted. I am back running now but taking it really slowly, I think I was probably going a bit too quickly first time round!!! It's quite tricky to go slow!!