Injury & motivation

[Weelon]

Hi just signed on. I’ve had an injury to my achilles for about a year. I’ve been to see the physio and he did relieve the pain and it has got better. When I run now I’m extremely wary just in case I hurt myself again. Can anyone suggest how I can improve?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Stretching immediately after every run, while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Eccentric heel drops, done daily, are highly effective for Achilles tendonitis.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[grumpyoldgirl Graduate]

Do everything that ianodatruffe has advised - eccentric heel drops will really help. When you run, try and land mid foot, don't take too big a stride, this will help avoid too much impact on the heel or overextending. And don't try and run too fast! Best of luck.