Does anyone else suffer from Achilles Tendonitis? If so how did you overcome it? I was diagnosed with it this time last year and was supposed to start physio for it, but then lockdown was put in place and my appointment was cancelled, so it has gone untreated. It causes me problems most days, no matter how much stretching I do or how much Ibugel I apply.
I'm sure this has been one of the factors towards my weight gain as I'm not able to walk or run like I want to. I've tried all the youtube videos I can find but they aren't very helpful. If anyone has any advice I would be very grateful.
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MissCJJS26
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Have you been doing eccentric heel dips? It is a very good exercise for Achilles problems.
Also, do you happen to know what heel to toe drop your running/walking shoes have? It could be that raising your heels a little might help ease your pain in the short term, but this will depend on the heel you currently have.
Hi roseabi, Thank you for your reply.I often do the heel drops as I do find that this is the best exercise to do, but it only works short term. As for my trainers, I'm afraid I have no idea what you mean by that. I'm waiting for sports shops to open again so that I can go and get some properly fitted shoes for the job, which will hopefully help.
Hi! So sorry about the weird shoe jargon!! I can never be sure who will have heard of what, and I don't want to be patronising! 😂
You will often find that shoes have the heel a little (or sometimes a lot!) higher than the toe. The difference between the two is called the "drop". Many running shoes have a drop of 10 or 12 mm, meaning that when you wear them your heel is 10 or 12 mm higher than your toes. A lot of shoes have no drop to speak of - think plimsolls, Converse, etc., and there are plenty of running shoes with a "low drop" or "zero drop". Anyway, don't worry about it! But it may be useful, when you can get to a shoe shop, if you mention you are having some tendon pain.
The thing is that a lower drop can stretch the Achilles tendons a bit more than a higher drop, which can stress them and also make the pain worse. So I was thinking that you might find it helpful for your pain to just slightly increase the drop, perhaps by putting gel inserts into your shoe heels. This will not fix your Achilles problem, but it could make it easier for you to get about.
It is important that you keep yourself active, for one thing you are trying to get fitter and lose some weight, and for another thing tendons respond much better if they are kept moving. Even if you cannot manage to run yet, walking is an excellent exercise in its own right.
And speaking of exercise, I would like to check that we are talking about the same thing with respect to eccentric heel drops.
I ask because eccentric heel drops are not a short-term remedy, they are a calf-strengthening exercise that should be done regularly over a period of months. I am sad to say that I am speaking from experience! Below is a very short video which demonstrates the basic movement - is this what you have been doing?
I suggest that you also do some with the supporting knee bent, because this targets a different calf muscle (the soleus). So for example do 10 with a straight leg, 10 with bent knee, each leg, three times a day, at least three times a week. If that makes sense! 😂
I have to admit that the whole shoe thing is something that I've never heard of, but I will definitely enquire about it when I do get to the shops.
The video there is the one that I have found myself, There is also one from a Dr Jo that I have been following that also gives tendon exercises. I will also give your bended knee version a go.
I do still stay active of sorts, as being a single mum, having a lurcher to walk, an active job and being a part-time Uni student definitely keeps me on my toes.
Thank you for your help and advice, you certainly seem knowledgeable on the subject. It's lovely to have such a friendly community to come to for support.
I am finding using a roller each night on my calves is helping. I am also trying compression socks to help with my running as trying to do C25k but my painful calf and heel is a real distraction. I pushed through yesterday and I’m limping a bit today. Difficult to know what to do for the best!
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