The PH Physio Clinic
Discussion
Perhaps a large carry all thread where users can come and ask questions/dispense their wisdom which can be referred to by other users with the same malady/remedies?
My current issue is I aim to run in a few 10ks this year, and I aim to run at least three times a week to help with my weight control.
I have had stiff Achilles tendons for a few years. When I wake up in the morning they are tight, the left one especially, to a point where it is tender. I bought some ankle supports that I now wear in bed and it helps some. When I am up and walking and they get warmed up, this is fine, but say I wear an ankle boot and it rubs against the tendon there might be tenderness there, or if I was to sit in the same position for a while, there might be stiffness when I get up and walk.
I also feel it when I am running, it is not bad enough to make me stop on it's own (99% of the time), but it is there, another thing to add to the list to make me want to slow down or stop.
I bought some Chinese rubbing stuff from advice offered on here by e20 Ross ages ago it it feels good, but I would like to wake up and spring out of bed like a mountain goat (Ha!) rather than hobble out like Methuselah and shuffle around the house for a few minutes. How do others deal with this?
My current issue is I aim to run in a few 10ks this year, and I aim to run at least three times a week to help with my weight control.
I have had stiff Achilles tendons for a few years. When I wake up in the morning they are tight, the left one especially, to a point where it is tender. I bought some ankle supports that I now wear in bed and it helps some. When I am up and walking and they get warmed up, this is fine, but say I wear an ankle boot and it rubs against the tendon there might be tenderness there, or if I was to sit in the same position for a while, there might be stiffness when I get up and walk.
I also feel it when I am running, it is not bad enough to make me stop on it's own (99% of the time), but it is there, another thing to add to the list to make me want to slow down or stop.
I bought some Chinese rubbing stuff from advice offered on here by e20 Ross ages ago it it feels good, but I would like to wake up and spring out of bed like a mountain goat (Ha!) rather than hobble out like Methuselah and shuffle around the house for a few minutes. How do others deal with this?
Halb said:
I bought some Chinese rubbing stuff from advice offered on here by e20 Ross ages ago it it feels good, but I would like to wake up and spring out of bed like a mountain goat (Ha!) rather than hobble out like Methuselah and shuffle around the house for a few minutes. How do others deal with this?
A friend of mine who has represented Wales at the Commonwealth Games and run a sub-4 minute mile still hobbles around for the first 10 minutes of each day.My achilles problems have been greatly helped by doing heel raises on the bottom stair - quickly up and slowly down.
ewenm said:
A friend of mine who has represented Wales at the Commonwealth Games and run a sub-4 minute mile still hobbles around for the first 10 minutes of each day.
My achilles problems have been greatly helped by doing heel raises on the bottom stair - quickly up and slowly down.
Thaks for that. I am trying them, how many you reckon?I was walking around the shops today and wore some walking boots I have not worn for a while, the high back rubbed against my heel tendon and it hurt. I have started running more recently and need to keep it up for the 10ks I have in mind.My achilles problems have been greatly helped by doing heel raises on the bottom stair - quickly up and slowly down.
http://sportsmedicine.about.com/od/injurypreventio...
Will making the tendon stronger make the tenderness go away?
Halb said:
Thaks for that. I am trying them, how many you reckon?I was walking around the shops today and wore some walking boots I have not worn for a while, the high back rubbed against my heel tendon and it hurt. I have started running more recently and need to keep it up for the 10ks I have in mind.
http://sportsmedicine.about.com/od/injurypreventio...
Will making the tendon stronger make the tenderness go away?
That's the theory. That link's description of eccentric exercise's effects aren't great IMO. My understanding is that an active, concentric, lift strengthens the muscle while eccentric loading loads the tendon while not encouraging the muscle to strengthen. This gives the tendon a chance to respond without increasing the load due to the muscle strengthening. IYSWIM.http://sportsmedicine.about.com/od/injurypreventio...
Will making the tendon stronger make the tenderness go away?
Localised soft tissue massage can help, as can focal stretching/loading by a physio or similar.
What braces do you wear at night? As a rule you should be wary of leaving anything on overnight as anything that affects blood flow (including tubigrip) can increase the risk of DVTs.
Bill said:
That's the theory. That link's description of eccentric exercise's effects aren't great IMO. My understanding is that an active, concentric, lift strengthens the muscle while eccentric loading loads the tendon while not encouraging the muscle to strengthen. This gives the tendon a chance to respond without increasing the load due to the muscle strengthening. IYSWIM.
Localised soft tissue massage can help, as can focal stretching/loading by a physio or similar.
What braces do you wear at night? As a rule you should be wary of leaving anything on overnight as anything that affects blood flow (including tubigrip) can increase the risk of DVTs.
https://www.amazon.co.uk/LP-SUPPORT-Ceramic-Ankle-Support/dp/B0019R4JIW/ref=sr_1_34?ie=UTF8&qid=1298659124&sr=8-34Localised soft tissue massage can help, as can focal stretching/loading by a physio or similar.
What braces do you wear at night? As a rule you should be wary of leaving anything on overnight as anything that affects blood flow (including tubigrip) can increase the risk of DVTs.
These ones.
Will a gentle walk every lunchtime help? I plan to switch my main exercise to after work and go for a walk at lunch.
That's tight enough to be a DVT risk at night, and I'm not convinced it emits IR waves, as that's heat which requires energy and it's only a sock... And IR doesn't penetrate anyway. IMO that's no better than a tubigrip.
Walking should be fine, although shoes can rub and irritate it, but it's not encouraging loading of the tendon so it's not going to rehabilitate it.
Walking should be fine, although shoes can rub and irritate it, but it's not encouraging loading of the tendon so it's not going to rehabilitate it.
Bill said:
That's tight enough to be a DVT risk at night, and I'm not convinced it emits IR waves, as that's heat which requires energy and it's only a sock... And IR doesn't penetrate anyway. IMO that's no better than a tubigrip.
Walking should be fine, although shoes can rub and irritate it, but it's not encouraging loading of the tendon so it's not going to rehabilitate it.
So don't wear anything at night and stick with doing the heel raises on the stairs in the morning?Walking should be fine, although shoes can rub and irritate it, but it's not encouraging loading of the tendon so it's not going to rehabilitate it.
turbolucie said:
Can someone explain how tight things increase DVT risk, as patients wear very tight stockings while in hospital to reduce their DVT risk. Is that different?
I hadn't actually thought aboot this, but also isn't the advice to wear very tight things on planes to reduce this? Like these?
Sorry, I meant these?
Nope just nothing tight. Basically blood is pumped out by your heart via elastic arteries, the return is caused by muscle contraction around your veins which have non-return valves in them. When you're active this muscle pump effect means that blood gets pumped past a restriction but 8 hours inactivity in bed can result in blood slowing enough to clot.
It's rare, but common enough that tubigrip comes with a warning. Especially as it rucks up quite easily.
It's rare, but common enough that tubigrip comes with a warning. Especially as it rucks up quite easily.
Thank you for explaining and thanks to all that have answered.
What do you ink of this as a guide to taping?
http://www.youtube.com/watch?v=-xwAlo4RRtA&fea...
What do you ink of this as a guide to taping?
http://www.youtube.com/watch?v=-xwAlo4RRtA&fea...
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