Worried about Achilles.

[Fabuloso]

When doing week 4 my left achilles started to ache so I was limping. Yes, I know I probably wasn’t stretching enough. Anyway I’ve had 2 weeks off before doing week 5, icing etc, so just been out and repeated w4/r3. Ok to begin but the last 1/2 it started to kick in so at home back on the ice. I don’t want this to be an issue going forward so any advice welcome.

[Oldfloss Administrator Graduate]

Oh gosh,,,, this is not happy news...maybe time to get it checked out ; you may have some kind of a minor tear. And yes, stretching, warming up etc really is essential to prevent injury . But you already know that

There are loads of ideas for supportive exercise on the S and F forum, but, at this stage getting an idea of what is going on from your GP or a sports Physio' is the way to go. Doing an exercise to help, may do more harm than good.

[Fabuloso Graduate in reply to Oldfloss]

Thanks. I’m my own worst enemy thinking I can always sort things myself. Typical bloke!

[Oldfloss Administrator Graduate in reply to Fabuloso]

You're not the only one...it's just being safe rather than sorry x

[Mummycav Administrator Graduate]

ouch..sounds painful..

I think you’ll probably be best to get this checked out..you’ve tried yourself by resting and taking it a bit easier & it hasn’t changed it so something is telling you it’s a little bit more than you can treat yourself…fingers crossed it’s only a little blip

[Fabuloso Graduate in reply to Mummycav]

Indeed. Don’t think it’s ruptured but it is tender. Don’t want to get to the stage where it affects my motivation. May switch to my road bike for a couple of weeks and reassess.

[Mummycav Administrator Graduate in reply to Fabuloso]

Sounds like a plan 👍🏼

[MissUnderstanding Administrator On a break Graduate]

It’s definitely worth seeking some real life advice (that was what I did when I had IT band issues). A physio can come up with a plan to get you back on your feet. This sort of thing is really common and doesn’t mean your running days are over.

Runner’s World podcast has been doing some great podcasts on common problems/injuries recently. I’ve found them informative and I’d recommend a listen. The achilles one is here…

shows.acast.com/the-runners...

Podcast screenshot

[Fabuloso Graduate in reply to MissUnderstanding]

Ace! Thank you 🤗

[Cookscat Graduate]

I tore my Achilles jumping a steam , I went to physio for 3 months and put a cushioned heel insert in my shoe which helped , was advised by the physio to do this , I was a hiker at that time but I run now 3/4 times a week , no issues at all ,

[Beachcomber66 Graduate]

Hi Fabuloso. I would be straight to my sports physio with this. Achilles can take time to heal; the blood supply is poor (relative to that of a muscle) and I have done loads of physio prescribed achilles specific exercises like eccentric heel dips over the years. Crossing all fingers and toes, apart from a bit of pain when I wore tough waterproof hiking boots in the summer, my achilles have been fine for a while. The devil was in the detail for me. I have high arches, and I read somewhere that running shoes with a higher heel drop might help my achilles trouble. I have been wearing shoes which give me more support and increased heel drop for a couple of years (into my third pair) and my achilles seem to have settled. I did build up my calves too as I read somewhere else that higher heel drops transfer some of the loading into calves. But…the solution needs to be specific to you..so go to a good sports physio pdq is my only advice! My physio gets me out running again asap… “older people are like horses; you need to get the back on their feet again rapidly.” We are all built differently, so the solution could be different for you. The right advice now could save you time and pain.

[Fabuloso Graduate in reply to Beachcomber66]

Thank you for this. The higher heel drop does make sense to me as it would suggest less stretch on the tendon? I take all your advise onboard.

[Beachcomber66 Graduate in reply to Fabuloso]

That is how I see it….but I am no expert. Physio will know.👍

[Fabuloso Graduate in reply to Beachcomber66]

Taking your advise, and booked Physio this week! 👍

[Allthegearnoidea Graduate]

Hi, I’ve had Achilles problems twice in my life and both were due to my shoes (one pre-running, and one post). If it’s just niggly, then please get your running gait analysed - it’ll be totally worth it. Good luck!

[Fabuloso Graduate in reply to Allthegearnoidea]

Thank you! I’ve literally just been reading about that. 👍

[Allthegearnoidea Graduate in reply to Fabuloso]

Yes it’s so weird - the first time I was a very sporty teenager but ended up in an ankle brace purely due to my fantastic, but very flat, 80’s buckled boots. The next time was C25K week 2 - perfectly comfortable and nice trainers but the pain wasn’t worth it. I bought some runnng shoes that were right for my feet and no problem since. It’s definitely a good investment and they don’t need to be expensive. Obviously, there may be an issue but I’d definitely start with the shoes.

[Fabuloso Graduate]

Bit of an update here.

It's been a couple of months now and things don't appear to be improving. I have been visiting a therapist weekly and doing all the recommended things but I am now limping even when walking which has started to affect my knee a bit.

The pain is there on my "backfoot" when the tendon is stretched, so someone recommended I try insoles and heel lifts to stop it going to full stretch so we will see.

I really miss running and don't want to lose that enthusiasm as I was on week 4 when it really kicked in, but right now I am despondent.

I always enthuse people by saying stuff like, "The body is amazing at repairing itself!"

At this moment I am doubting my own words, most unlike me!😔

[Teresa1632 Graduate]

Ah eek! Achillies can take a long time to heal, mine went on for 6 months 😮‍💨. As well as the physio exercises, I had regular sports massage, (especially as my calves tightened). My sports injury clinic also had an ice bath which gave amazing relief. The cold water will make you squeal at first! I have an ice bath a couple of times a week now, as well as regular massage. (Considering buying my own ice tub too)An anti inflammatory gel applied to the sore area helps. As does compression socks and judicious application of kinesiology tape tosupport it - your physio will show you how to do it - or there are you tube videos that demonstrate its application.

Multiple approaches are worth trying. You'll be back out there soon!

[apatsyf Graduate]

Don't know if you had a scan to see if it was a tear or tendinitis- this may mean different treatment? Good luck.

[Fabuloso Graduate in reply to apatsyf]

I may just book one👍

[apatsyf Graduate]

Are you in the UK? If so, it's free and mine didn't take long to come through, though all areas are different. Good luck with it all 🤞