Creaking Achilles
Discussion
It would seem I have messed up my ankle racing over the weekend, its still creaking and a bit swollen now, but seems to be getting better quite quickly. I'm booked in to see a physio on Fri morning but just wondered what sort of recovery times people have had from this sort of thing?
Achiles problems are a nightmare as the blood supply to it is so poor. Whatever you do dont rush a return to your previous intensity levels etc as once the problem becomes chronic you will never get it back in my experience. Find a bloody good physio and do EXACTLY what he says mate.
My achiles is shagged and have had to give up any kind of running permanently. Had a couple of cortisol injections early doors which produced an amazing result: however not really a cure and the problem will return eventually with a vengeance.
Good luck
My achiles is shagged and have had to give up any kind of running permanently. Had a couple of cortisol injections early doors which produced an amazing result: however not really a cure and the problem will return eventually with a vengeance.
Good luck
Saw physio today, he said it was not too bad but my tendon was enlarged 2mm over the other side. I have been given a routine of stretching and heel drops which I should add weight to as they get easier, they are very different to raises, I have to do these for 3 months, but in the meantime I can gently re-introduce cycling as long as its not causing me pain, indoors at first then outdoors when I can do 30 fairly hard minutes indoor without pain.
He said that the heel drops should cause a bit of discomfort if they're done properly because this is the only way to increase blood flow and collagen production (I think?) in that area...
He said that the heel drops should cause a bit of discomfort if they're done properly because this is the only way to increase blood flow and collagen production (I think?) in that area...
okgo said:
He said that the heel drops should cause a bit of discomfort if they're done properly because this is the only way to increase blood flow and collagen production (I think?) in that area...
Yes.Start with a very easy weight.
I still follow a version my physio gave me (on a rolling routine); tiny weight increments every session with sets/reps @ 1x15 per heel for two weeks, then 1x12 two weeks then 1x10-1x8 ending at 1x6, then I repeat with a slightly heavier start load.
Originally I was doing these with knee in flexion and not on the Smith and then an extra two sets on the leg press. So in total it was 3 sets per leg on the first session. Nowadays I just do the one set per session if I feel I need it.
So strangely I can perform the heel drops without pain now, there is still a slight creak which apparently will be the case until the swollen tendon returns to normal size which should happen gradually. I've even added weight and still not really causing any discomfort, so not sure whether I am just healing quick or what but it seems odd that I am going to keep doing these for 3 months!
So I've decided to do my heel drops at home before bed, I was thinking logically about it, and to me, doing them in the morning thus irritating the tendon and sheath and then walking around on it all day makes little sense, the idea was to cause pain to promote repair, repair of all things happens in sleep I thought, so doing them before bed is a good idea in my head as its then not being further irritated by walking/stairs etc...
Am I making sense?
Am I making sense?
http://www.runnersworld.com/stretching/eccentric-c...
http://www.ncbi.nlm.nih.gov/pubmed/23494258
http://www.ncbi.nlm.nih.gov/pubmed/23494258
Edited by Halb on Monday 19th May 20:18
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