Achilles tendon advice please.: Just completed... - Couch to 5K

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Achilles tendon advice please.

OlsBean profile image
25 Replies

Just completed todays run, managed to push a little further than Wednesday too 9.51km but my right Achilles tendon is now very very sore, the last thing I want to do is damage it :( Has anyone got any advice on what to use on it? Heat or Cold for example, should I rest it, work it, elevate it may be? :-o clueless sorry.

TIA

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OlsBean profile image
OlsBean
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25 Replies
Landesman profile image
LandesmanGraduate

Might this link help? runnersworld.com/injury-tre...

OlsBean profile image
OlsBean in reply toLandesman

Thanks, it's all a bit a technical and medical for me, it's a little overwhelming :D

Was wondering if anyone has any first hand experience of this type of strain, should I wrap and bandage/support around it maybe :-O I've got hoovering/housework to do and at the moment I can barely get up the stairs :D maybe this could be my get out of jail card for when the wife returns from work!

Lizski85 profile image
Lizski85 in reply toOlsBean

I suffer with Achilles tendinitis really badly in both legs. It developed for me after hiking up snowden. Jogging just inflames it constantly so I have to just not do it sometimes. The only thing that truly worked for me was building up my core strength, weight loss (I was overweight) and walking a lot. This was something that plagued me but hopefully for you it’s just inflamed for now and will sort itself out pronto. I suffered from a weak core so it put too much pressure on my tendons hence the flare ups constantly.

greenlegs profile image
greenlegsGraduate

RICE? Rest Ice Compression Elevation - I think. Not that I've used it myself, but have seen lots of references to it.

Take care. 9.51k? Crazy! ;)

OlsBean profile image
OlsBean in reply togreenlegs

Thank you Greenlegs, I'd never heard of RICE before :D

sfb350 profile image
sfb350Graduate

I can only tell you how I'm dealing with it, after having done the usual internet research

Mine have both hurt for weeks to varying degrees. When it's bad, I tend to use Deep Heat before exercise and ice afterwards. I've also started using gel heel raises in my shoes which eases it a bit.

These socks add extra support:

amazon.co.uk/gp/product/B00...

It is normal for them to be worst in the morning and ease up with use but do be careful - you can damage them badly so listen to your body and, if in doubt, cut your run short. If it starts to alter your gait when running, it's probably best to rest - wonky running is more likely to make you hurt something else.

Calf lifts are a good exercise - the article here explains it quite well: intelligent-triathlon-train...

Recommended advice is to rest completely (RICE) or cut back on training then build up very slowly. I've read elsewhere that gentle running is beneficial (depending on how badly you have hurt yourself) so the tendon doesn't heal in a shortened state . If you do run, try to avoid too many uphill stretches as they will aggravate the pain. On my run last night, I was almost entirely pain free on the downhill stretches. I just can't avoid hills here but I have found that if I do have to run up them, using much shorter steps makes it a lot more comfortable.

Please don't make a decision based entirely on my approach - I'm just doing what makes sense to me - have a bit of a Google and satisfy yourself as to what the best approach would be. Visiting a sports physio for advice would be good - if I had any spare pennies I would have opted for the professional advice !

The Big Question is do you tell your wife that putting heel lifts in your shoes will ease the discomfort enough for you to be able to do the house work ?

Good luck :-)

OlsBean profile image
OlsBean in reply tosfb350

Thank you for taking the time to write this, I've just ordered a pair of the mens socks to try, I was wondering if something like this would help during the day amazon.co.uk/Authentic-RDX-...

Mine is worse descending the stairs, it's only one foot though, which is my right and it's my right hip, knee, groin, leg that I have a lot of issues with!

I'm not going to run over the weekend :)

Housework was done, I managed to hobble around and to do it. :-o

Thanks again!

sfb350 profile image
sfb350Graduate in reply toOlsBean

Yes, walking down the stairs is bad in the mornings !

I always have more problems on my right side too - I think it is 'cos most people are slightly wonky ! A running book I've got (The Art of running faster, by Julian Goater) says it's worth paying attention to all the things that you do "off-balance" - it's usual to always carry your bag on the same side; you might frequently sit with one leg crossed over the other; walking or running along a road with a camber.

From my limited experience, I wouldn't expect to want to run in those supports - I tried a similar ankle support once and it just restricted the circulation in my foot and hurt more than the original injury ! The socks are nicer as you don't get the thick edge seam around your foot. The supports might be good when you're in slippers or comfy shoes

Gel heel lifts are surprisingly good - I was advised to try that by a podiatrist. You shouldn't use them all the time as your tendon will get used to not extending as far, but they will ease the tension while you recover.

Well done for doing the housework - what a brave little soldier ;-)

OlsBean profile image
OlsBean in reply tosfb350

I was just concerned that the Gel heels would move or be uncomfortable but I guess it's worth a shot, can you remember which brand you used?

Thanks again :D

Just had a look at your profile and realised that I grew up not a million miles from where you are, in Shifnal though it seems like light years away now!

sfb350 profile image
sfb350Graduate in reply toOlsBean

Shifnal is practically running distance away !

These gel heels - they're quite thin so it's surprising the difference they make:

amazon.co.uk/Sorbothane-Sho...

OlsBean profile image
OlsBean in reply tosfb350

Thank you, I got some heels they have really helped.

sfb350 profile image
sfb350Graduate in reply toOlsBean

Glad to hear it :-)

Saruma profile image
SarumaGraduate

Olsbean I've struggled with Achilles niggles for several weeks. As you say, it's worse first thing in the morning and when I walk downstairs. I've followed the advice in this article and it has worked really well for me: saveyourself.ca/articles/fr...

OlsBean profile image
OlsBean in reply toSaruma

Thank you Saruma, I'm going to check it out first thing in the morning.

OlsBean profile image
OlsBean in reply toOlsBean

Been trying the strumming massage this morning but I am not sure if it's working as it does not feel tender to the touch, so I'm not 100% sure if I am doing anything. I've got a cold pack cooling in the freezer and I'm going to try that also.

TY

Saruma profile image
SarumaGraduate

I can pinpoint the exact point of tenderness in my Achilles. I've also ordered a pair of the support socks to try. Ice is very good - really soothing :-)

OlsBean profile image
OlsBean in reply toSaruma

I think I've found mine now, the area was much lower than I expected. Ice pack has helped considerably today.

Saruma profile image
SarumaGraduate

Olsbean, I popped into Sweatshop yesterday to buy a gel insert for my trainers. Had a long chat with the helpful staff about lower leg injuries. They suggested I try a pair of compression 'socks'. I have been prone to calf and tendon problems all the time I have been running - apparently this can be caused by blood flow. When the heart comes under stress whilst running; it prioritises supplying oxygen to the vital organs and the extremities, ie legs, can become more injury prone as a result. I bought a pair and tried them out today - was really pleased with them, my legs felt much fresher during my run and my Achilles coped really well. Will be interested to see the results over the longer term.

OlsBean profile image
OlsBean in reply toSaruma

Thanks, that's good to know, I've got some new socks winging their way from Amazon. Today I've cut back on my run and done 6.64km, vibe plated, massaged and iced it post run. It's sore but not as bad as it was.

OlsBean profile image
OlsBean

I've used the 1000 Mile Mens Fusion Socks this morning along with the Gel inserts and the difference is remarkable, really noticeable, they have really helped.

Thank you all for the help and advice!

Sofa-sloth profile image
Sofa-sloth

I was given the advice of standing on the bottom step facing up, toes on and heels hung over the edge and lowing the heel into a stretch slowly and then lifting it up and repeating if that makes sense

?

I do it whenever I go upstairs now

its helped a little bit with mine x

OlsBean profile image
OlsBean in reply toSofa-sloth

Thank you, I tried this and it's quite effective at stretching it :)

Jane-M profile image
Jane-M

Please please have your tendons properly assessed by a sports physio. My OH just worked through the pain for a couple of years and now has permanent damage to the Achilles that is not remediable even by surgery. He now simply has to live with the pain for ever. Being stoic isn't always a good thing :(

OlsBean profile image
OlsBean in reply toJane-M

Thank you for sharing this, I'm due a visit to the Doctor, I normally wait until I've got a shopping list for him before making an appointment :D and it's getting to that stage now. I'll add this to list and make the call!

pingle profile image
pingleGraduate

This stretch worked wonders for me youtube.com/watch?v=M6EKuuZ... but I'd wait until it's improved before being too enthusiastic! After not being able to run for 3 weeks due to achilles tendonitis I now do this stretch after every run and whenever I think of it otherwise and (touch wood!) things are much better even though I'm running further.

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