Achilles

[Cillablue20]

morning all, just some advice please. I pulled my Achilles 18 minutes into a 20 minute run on 9th October, is it normal for it still to be hurting? I’m really wanting to get back to the running and definitely don’t want to be back at week 1 🙁

[Yesletsgo Graduate]

If it still hurts your best bet is to see a doctor.I hurt my iliotibial band in May. . Every time I walked it was agony unless I moved in a certain way. I was traveling so couldn't get to a GP until October. He examined me, gave me ONE exercise to do and advised on painkillers. Within 3 days it was almost sorted out.

Your Achilles migh get better if you leave it but if it's been a month already, do yourself a favour and get it checked by a professional. That's the quickest way to get better.

Good luck 😁

[John_W Graduate Ambassador]

Tendons are a tricky business to be honest. They don't get much blood flow and therefore can be very slow to heal. You may want to look at YouTube for eccentric heel drops and calf raises.

Also, look up the Running Physio (Tom Goom), who specialises in Achilles tendon injuries.

Don't be disheartened! TIME really is the best healer ... it may take longer than you want or expect but you WILL be fine 🙂

[Oldfloss Administrator Graduate]

Ouch... If it is still hurting, after a month, please, do get expert advice.

Achilles injury are all so different and you really need to get an idea of what is going on,

We are sometimes able to do home treatment but with an Achilles, you may do more harm than good.

Your GP or a Sport's Physio is your best port of call. Please do not run.

Keep us posted !

[Runnin-g Graduate]

I’ve had a sore achilles for many months now. I’ve visited a sports physio & she says they’re tricky to heal. I was given a couple of exercises to strengthen my hips as she found my leg on the affected side was noticeably weaker. For me, the most effective treatment she recommended was to massage the sore achilles quite hard, I found that worked well for me. I was feeling sore when wearing my walking boots as they would rub on the sore achilles but after seeing the physio, I felt that the boots were helping massage the achilles & started wearing them again. It’s still sore sometimes but not as bad as before & I am walking every day & running about once a week (usually between 5-10k). Everyone is different & what worked for me will not be right for everyone so please get professional help before you decide on any course of action. Good luck 🤞🏽

[Frankenfoot23 Graduate]

Hi I completed c25k about 3 months ago and hurt my Achilles tendon. I have been doing heel rises and drops and some plyometrics since, but after 6 physio appointments I have stopped going and it still gets sore. I'm taking the winter to give it time to rest and heal. I hope your issue isn't as bad, but whatever you do, don't be tempted to run on it till you absolutely know it is ready.All the best!

[RollingPea Graduate]

I agree with many of the comments above - find a good sports physiotherapist. In the pre-C25K years, I had an achilles problem that occurred like clockwork. About 15 - 20 minutes into a game/run, just when I was thinking I was fine, suddenly, Bang! Ouch! and I would have to stop/limp home. So I would rest for ages, it would get better, I would play/run again and Bang, same thing. Over and over, for years! Finally, someone recommended a sports physio to me and he was just brilliant. Sorry I can't share, as he retired long ago. The root of my problem is that one leg is shorter than the other. This causes the achilles tendon on the short leg to overstretch. I was supplied with an insole in the short leg shoe that corrects the difference and since then, no problems. I renew my insole every 6 -12 months.

If your problem keeps recurring, or fails to stop hurting, then it might be the same issue as mine, or, it might be caused by something else in your structure being out of alignment, or unbalanced. An experienced sports physio will figure it out. Don't worry about having to start over at Week 1. You have progressed brilliantly through the C25K weeks, so you know you can get that far again. Perhaps switch to other non-impact activities, like spinning/cycling or swimming, to keep up your fitness while you go through assessment and recovery?

[John_W Graduate Ambassador]

In addition to my post above, I'd add that Achilles tendons don't improve with INACTIVITY ... but finding the right level of activity is the tricky bit and then progressing from there.

[kev88104]

Hi, Ive just recovered from an Achilles injury, it took about a month, now taking it very slowly (gone back to wk 1) was wk 6Keep it strapped up or support sock recommend

[Grumpypete Graduate]

Depends on age, I think. I did mine in at 67 and it took a year! Then my knee, then the arthritis,............

[Cillablue20 in reply to Grumpypete]

Hmm, almost 56 😐

[Grumpypete Graduate]

Just a bairn then!

[NicolaD Graduate]

I damaged my achilles in November whilst walking on uneven ground. I'm going for my 3rd physio appointment tomorrow and also seeing a podiatrist at hospital. Podiatrist has advised no more than 5-10 mins walking a day which is so frustrating as I like to be out.

My foot is strapped up now too with kinesiology tape which seems to be helping. The worst part for me is how the lack of exercise affects my mental health. Let's hope we recover soon Cilla.