Achilles' tendon problems

[MC Bodge]

Last night I developed a slight niggle in my left lower calf/Achilles area during a steady 10k run.

It didn't prevent me running. This morning it was a little tight so I foam rollers do the soleus muscle, which seemed to ease it.

Cycling was fine. After sitting at work the Achilles area seemed to have stiffened each time I got up to walk.

Cycling home was fine.

What is the best course of action?

Obviously I don't want to give up running!

[J4CKO]

Rest, elevate it, Ibuprofen or other NSAID, ice pack and when its better loads of stretching.

I get problems with mine, mainly as I am not very flexible, oh and Cod Liver Oil has seemed to help me with aches and pains, might be coincidental but definitely seems better.

[sawman]

google: Eccentric achilles stretch

[MC Bodge]

Cheers. I have been icing, wearing compression socks and had done some eccentric drops earlier.

It is only fairly mild at the moment, although I can feel it whilst walking.

How long does recovery from minor achilles damage take?

Up/down ankle flexion is slightly restricted since injury and reconstructive surgery a few years ago, but it hadn't been a problem so far.

I've been running ~20 miles/week at various paces for a few months now. I built up to it fairly gently and haven't increased distance or intensity lately.

[ewenm]

I injured my left achilles in 2009. Since then it has never been quite right. I manage it through single leg squats on a bosu ball and heel raises on a step. I also have a sports massage every 2-3 weeks and the physio always has to release my calves and achilles despite my management work. We've never got to the bottom of it - scans revealed nothing - but I can run 50 mile weeks with the combination of the exercises and massage. I try to avoid too many road miles too - offroad definitely helps keep the joints working better.

[sawman]

Also make sure you spend time working on hamstring flexibility. Your previous ankle issue is likely to be related to the Achilles issue. It might be worth getting a bio mechanical assessment from a podiatrist experienced in musculoskeletal problems

Edited by sawman on Friday 11th September 21:17

[MC Bodge]

ewenm said:

I injured my left achilles in 2009. Since then it has never been quite right.

This is what I am trying to avoid. It does seem to have eased off this morning, although I will be cautious in my return to running.

ewenm said:

I manage it through single leg squats on a bosu ball and heel raises on a step. I also have a sports massage every 2-3 weeks and the physio always has to release my calves and achilles despite my management work....

....offroad definitely helps keep the joints working better.

I must admit that my calf strengthening has been neglected a bit recently (plenty of core, glutes, foot and back work though), as I have increased my running, mostly road, but with fortnightly mild-off-road (would have been tomorrow AM) or fell runs. -The calf muscles had appeared stronger from the hill running.

I will get back to doing more calf-specific work, though.

Edited by MC Bodge on Saturday 12th September 11:33

[MC Bodge]

The achilles issue appeared to resolve itself, but has now manifested itself as a pain under my heel that is there during the first few steps after sitting for a while or sleeping....

Did anybody say plantar fascitis?

[ewenm]

MC Bodge said:

The achilles issue appeared to resolve itself, but has now manifested itself as a pain under my heel that is there during the first few steps after sitting for a while or sleeping....

Did anybody say plantar fascitis?

Have you found a decent (as in recommended by other runners) sports-physio/doctor to properly diagnose what's going on? I find my appointments every 2-3 weeks with my physio do wonders to keep me on my feet and training hard, even with 25+ years of competitive running in my legs.

[MC Bodge]

ewenm said:

MC Bodge said:

The achilles issue appeared to resolve itself, but has now manifested itself as a pain under my heel that is there during the first few steps after sitting for a while or sleeping....

Did anybody say plantar fascitis?

Have you found a decent (as in recommended by other runners) sports-physio/doctor to properly diagnose what's going on? I find my appointments every 2-3 weeks with my physio do wonders to keep me on my feet and training hard, even with 25+ years of competitive running in my legs.

I have been to a decent sports physio quite a few times foro various problems over the years. I think I'll have to book in again.

It would be fairly expensive to be going every 2-3 weeks, though.

[ewenm]

MC Bodge said:

I have been to a decent sports physio quite a few times foro various problems over the years. I think I'll have to book in again.

It would be fairly expensive to be going every 2-3 weeks, though.

Running is such a cheap sport that I'm happy to invest in my fitness. When I used to cycle and rock climb a lot I was spending on kit instead. £20 for a 30 min sports-massage every couple of weeks doesn't seem too bad (although I am aware that my physio could charge a lot more if she wanted to - I've encouraged her to up her rates a few times but she hasn't yet).

[MC Bodge]

ewenm said:

MC Bodge said:

I have been to a decent sports physio quite a few times foro various problems over the years. I think I'll have to book in again.

It would be fairly expensive to be going every 2-3 weeks, though.

Running is such a cheap sport that I'm happy to invest in my fitness. When I used to cycle and rock climb a lot I was spending on kit instead. £20 for a 30 min sports-massage every couple of weeks doesn't seem too bad (although I am aware that my physio could charge a lot more if she wanted to - I've encouraged her to up her rates a few times but she hasn't yet).

I could ask about shorter appointments.

It is also about fitting the visits in at convenient times, though...