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Achilles Pain
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 2014-04-30 5:43 PM |
Member 169  |  Subject: Achilles PainLooking for some advice or others experiences here. As with everything, I know there is no right or wrong answer. And yes, I will be seeing a Dr. ASAP regarding this. I'm doing my first IM in September. About 1.5 weeks ago I started to have a bit of pain in lower achilles, where it meets the heal. I did one 4 mile run and had a bit of pain, not terrible pain, but just mildly annoying pain. I took a week off running, stretched, lightly foamed rolled. It seemed ok so tried a 3 miler and it is still a little painful. My internet diagnosis says to be very careful with achilles pains. Anybody have experience with this and IM training? It doesn't seem to bother me on the bike so even if the Dr says no running for X weeks I'm hoping I could just increase the bike and swim volume. Any stories or advice is appreciated. Any magic treatments? I've even heard acupuncture may speed healing. |
| 2014-04-30 5:55 PM in reply to: burhed |
Extreme Veteran 5722  | Subject: RE: Achilles Pain Originally posted by burhed Looking for some advice or others experiences here. As with everything, I know there is no right or wrong answer. And yes, I will be seeing a Dr. ASAP regarding this. I'm doing my first IM in September. About 1.5 weeks ago I started to have a bit of pain in lower achilles, where it meets the heal. I did one 4 mile run and had a bit of pain, not terrible pain, but just mildly annoying pain. I took a week off running, stretched, lightly foamed rolled. It seemed ok so tried a 3 miler and it is still a little painful. My internet diagnosis says to be very careful with achilles pains. Anybody have experience with this and IM training? It doesn't seem to bother me on the bike so even if the Dr says no running for X weeks I'm hoping I could just increase the bike and swim volume. Any stories or advice is appreciated. Any magic treatments? I've even heard acupuncture may speed healing. I have been dealing with Achilles for the last 3 years. First of all I think it's great you are getting medical attention. You will hopefully be able to correct the situation or limit the consequences. First major bout, slowing down, stretching and eccentric heal drops did wonders. Second bout, ART and accupucture helped a lot I always continued to run, with permission from the physio. It flairs up if I go over 45 miles per week. |
| 2014-04-30 6:09 PM in reply to: burhed |
Master 2563  University Park, MD | Subject: RE: Achilles Pain Be very careful with achilles pain. It's slow to heal. The things that have worked most for me recently were: (i) eccentric heel drop exercises (first flat on floor, then on edge of stairs), built up gradually; (ii) heel pads in my running shoes; (iii) increase mileage gradually, very cautious about run intensity; (iv) "maximalist" shoes (Hokas). Hard to know what any of those individually contributed, but I was able to go from not running to 80+ miles per week. But I have to keep paying attention to the exercises. Good luck. |
| 2014-04-30 8:21 PM in reply to: colinphillips |
| 471 | Subject: RE: Achilles Pain See a qualified and experienced sports physiotherapist. one that is recommended, not just your local. Achilles have to be treated very carefully. I had a problematic calf for a while which affected my achilles. But it turned out to be tight glutes & hamstrings that were the ultimate culprit. So I would suggest this: - rest Achilles for minimum 4 days, ice if if you have to t - stretch 2 - 3 times a day and stretch everything, calves, glutes, hammys, quads etc - when you do run, warm up before hand and stretch or plyometric stretching - as Colin suggested, build up your mileage gradually - ice after exercise if there is any slight pain and also stretch after exercise - mix up runs with 400m running e.g 16 X 400m on the 2.20 or whatever - do it on a grass track, your Achilles will love you for it |
| 2014-05-01 6:21 AM in reply to: colinphillips |
Expert 1644 Oklahoma | Subject: RE: Achilles Pain Originally posted by colinphillips Be very careful with achilles pain. It's slow to heal. The things that have worked most for me recently were: (i) eccentric heel drop exercises (first flat on floor, then on edge of stairs), built up gradually; (ii) heel pads in my running shoes; (iii) increase mileage gradually, very cautious about run intensity; (iv) "maximalist" shoes (Hokas). Hard to know what any of those individually contributed, but I was able to go from not running to 80+ miles per week. But I have to keep paying attention to the exercises. Good luck. X2 on everything above. Several other things that seemed to help was sleeping in a night splint while I still had pain and compression socks. |
| 2014-05-01 12:30 PM in reply to: burhed |
| 9 | Subject: RE: Achilles Pain Recent switch to low drop shoes? That and too rapid increase in mileage did it for me, not for IM training, but running in general. |
| 2014-05-01 3:23 PM in reply to: nbndtrain |
Member 258 | Subject: RE: Achilles Pain Adding in a hilly trail route too abruptly can cause mine to flare up, as well as too much time in lower drop shoes. Lots of good suggestions here. I think the main point is to take care of it early on, before it turns into a chronic problem. |
| 2014-05-01 3:36 PM in reply to: RunningJoke |
Pro 6520 Bellingham, WA | Subject: RE: Achilles Pain I went through three years of it and thought I would never be past it. It's now been about a year and half with no issues. What finally worked for me was reducing the intensity and duration of my runs while gradually increasing my frequency when practical. If I did no running at all it was worse when I did start start running. For me, I felt better to keep moving even if just very short easy runs. I was very cautious when I ran and shortened my stride a little. A small insert in my heel helped when I ran and I stretched it when done. |
| 2014-05-02 8:20 AM in reply to: popsracer |
Expert 1224 Is this Heaven? No, it's Iowa. | Subject: RE: Achilles Pain Sounds like you have gotten good advice already and you are correct in seeking medical attention as well. Don't ignore it. Don't fight threw the pain. Be smart. I ruptured my Achilles a few years ago. Believe me, you don't want that pain.
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| 2014-05-02 11:11 AM in reply to: burhed |
Extreme Veteran 909 Westchester, NY | Subject: RE: Achilles Pain How high up on the Achilles ? Above the ankle bone you are ok. Below, you may have bigger problems. All the advice here is sound. Go to a PT that knows about RT and Graston . |
| 2014-05-03 8:33 AM in reply to: burhed |
| Member 169 | Subject: RE: Achilles Pain Thanks for the advice everybody. Just an update to hopefully help anybody else that might read this. Turns out it is Achilles Bursitis. Apparently there is a small fluid filled sac between the upper part of the heal bone and the tendon. It can become inflamed. The Dr could tell this by the swelling in that area. He said typically the Achilles' tendon will not swell. The recomendation is to not run until it doesn't hurt in the morning right after waking up. Also some mild stretching and massage. I've been foam rolling my calves and it seems to be helping but no running yet. He did say biking would be ok so I'm just going to fill my run schedule with bike until I'm ready to run again. |
| 2014-05-03 8:47 PM in reply to: burhed |
| , Illinois | Subject: RE: Achilles Pain Did the Dr provide an estimated time frame? I'm experiencing something similar. |
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