Achilles

[PMcL1966]

I started c25k back in May and after 9ish weeks I completed. I’ve been running 3 times a week. 5k on a Tuesday and Thursday morning and have been upping the distance on a Sunday. So I done one week 6k then the following three Sunday’s I done 7. Now the last two I’ve done 8k. I’ve found my Achilles on both legs are slightly aching. The left is definitely the worst although it’s more stiff in the morning and the pain is more like a dull ache and nothing too bad. I ran on Tuesday morning and it’s not any worse, it’s still aching. What advice has anyone got? Shall I just keep on doing 5k or should I stop and rest. I ruptured it around 20 years back after playing football in some not very supported trainers. And that was very painful. Thanks in advance.

[Tasha99 Graduate]

What shoes are you wearing? Higher drop shoes are better for people who suffer with lower leg issues. I think Brooks do 12mm. You could try gel heel cups as a cheaper option to see if they help. They only cost about a fiver of Amazon.

I go on about shoes drops as a lower drop cleared my very bad knee pain overnight. But you’d need higher drop. Take some ibuprofen and google RICE for pain management.

zappos.com/c/what-is-heel-t...

[PMcL1966 Graduate in reply to Tasha99]

I’ve a pair of Saucony that I bought from Start Fitness during lockdown. They’ve been really good and have had no issues whatsoever from them.

[IannodaTruffe Mentor]

My first (and only) running injury was a "tweaked" Achilles, which occurred in my first year of running, despite me stretching assiduously after every single run.

Right from the outset there had been a warning, in that, every morning when I first got out of bed, my lower calves were both very tight. It eased within minutes, once walking around.

When my Achilles gave a clear warning shot, while on a run, I researched it carefully and spent the following month or so doing eccentric heel drops several times each day, before starting to run again.

These are simple and highly effective and you can find details in many places on the internet, either as instructions or videos, whichever suits you best.

Far better to build these into your daily strengthening routines, rather than wait until you reach the point that I did.

Once that injury recovered, I no longer had tight calves in the mornings and stopped the heel drops, but I do stretch after every single run, as recommended in the guide to the plan.

[PMcL1966 Graduate in reply to IannodaTruffe]

It’s below my calves that is aching. Seems to be at the bottom of my leg behind my ankle joint. Will look up those exercises.

[Dexy5 Graduate]

I was on the IC with Achilles earlier in the year after ignoring those warning signs. If you google NHS Achilles exercises , you’ll see heel raises and heel drops . It’s also worth strengthening your calf muscles too. Good luck