Hi there
I was wondering what was the best action to take. I went out on a run about a month ago, started cold which was silly as I always need a warm up but was short on time. I felt my achillies &up my calf muscle start to ache. Since then, it twinges. I am now a bit concerned as I ram yesterday, short recovery Run, and struggled. The next day, it feels fine. What can I do? Help muchly appreciated as I really enjoy running and don't want to stop. Thanks in advance! 😀
Hi.. and ouch.I tore my Achilles tendon some years ago. Had plaster on ...not op. Not a running injury though.
After the removal of the last plaster, I had physio...and many of the exercises were the same as the ones here.
surreyphysio.co.uk/top-5/to... tendinopathy/#:~:text=Calf%20Heel%20Raise%3A%20Stand%20upright,calf%20muscle%20and%20ankle%20joint.
We are not of course, medical experts and if the twinge persists or there is pain, do please get checked out!
Hopefully this is useful.
Hello Oldfloss thank you for the link I’m going to try some extra strength work for my Achilles too.
I couldn’t get your link to work so I googled it, hopefully this one does ( or it might just have been me) not sure if has pasted correctly
surreyphysio.co.uk/top-5/to...
That's the one x
oh no. I know how worrying the onset of some leg niggles are.
This year I’ve been suffering from reoccurring calf strains, so am regularly attending to that.
So if it doesn’t get better, it might be an option to consider seeing a sports physio, if you have the time. Strains in the lower body can occur because of any tightness throughout the posterior chain, from being affected by less ankle mobility to tight lower back issues.
I’ve never had any Achilles issues, so I’ve never attended to that. But Oldfloss has provided some great links.
In order to keep my own tight calves muscles in check, I’ve been doing the following over the years:
1) ankle mobility exercises healthunlocked.com/strength...
2) for warming up before any active walk or run, I ALWAYS do these dynamic warmup stretches:
youtu.be/7Zs4hh4cp98?si=j4m...
3) And here is my most recent post that maps the journey to address my tight calves. healthunlocked.com/strength...
Things that have made a huge difference to me:
1) doing dynamic warmup stretches that warm up calves (and ankles, and presumably Achilles as well), as linked above
2) I started using a standing desk
3) I rekindled my love for my foam roller, and now regular roll calves and lower back.
3) for recovery, I have now some warming, adjustable calf compressing sleeves, and these work well
A lot of info, but there might be some little tips in there that can make a huge difference.
Hope your niggles recede!
My best advice is to get it checked out now by a physio whilst it is still a niggle. I ignored my niggly pain and then (unwisely) did a lot of walking on a holiday and haven't been able to run since March because of tendonosis. Easier to fix an 'itis' than the 'osis' it might turn into.
Thank you all for your replies. I went out this am and walked briskly and felt good so ran but after 5 mins had to stop, I know I shouldn't have but tide was out and a gorgeous morning. I'm now thinking though that it's perhaps not my achillies but my soleous or calve. I've got the calf dynamic warm up so I'm going to start this and the suggested physio and decided to stop running for a week or two and stick to walking for now. It's a fear of loosing my fitness in the meantime. Thank you, much appreciated 😀
