Adding a training day...due to tendinitis
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Moderators: k9car363, alicefoeller | Reply |
2015-04-13 12:27 AM |
26 | Subject: Adding a training day...due to tendinitis So I've been injury-free for about 6 months, but I think my Achilles tendinitis is back...it is "zapping" me every so often and gets sore. Biking and running are out for the time being while I take a break and try the standard protocol (build up to about 200-300 toe-raise negatives per day). Looks like ~2 months out if I'm lucky. My question: I think I can still swim, and did this past weekend, so I want to add another swim day. How much should I cut my normal volume to accommodate the extra day of training? At this point I am doing roughly 1.6 km 2x/wk with 2-3 days "rest" between. I am thinking cutting volume 25-30% should be enough, is that too aggressive? Alternatively, could I add a lifting day? Any tips on the tendinitis? |
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2015-04-13 10:16 AM in reply to: sentient.couch |
928 | Subject: RE: Adding a training day...due to tendinitis I have had issues with achilles tendonitis a few times, so I know what you are going through. A few things: 1) Are you sure you have to take two months off of running and cycling? If it's just bothering you here and there, that might not be necessary. And complete rest doesn't always help anyway-- you might find that you get scar tissue forming that still needs to be worked out. With proper therapy (see below) you may be able to still run and bike. 2) Swimming isn't always fine for the injury, but if you find that it doesn't bother it, then certainly you can swim more than twice per week. For some people, if swimming is the only thing that works, they will increase to swimming almost every day. Start by adding a day, then maybe a fourth or fifth. 3) If you really can't run yet, then start off by walking and then run/walk. But you may be able to still run and bike if you keep it easy. No hills, and limited speed work. Trainer work or spin bike can help keep things in control, although some people find outdoor cycling find (lowering the seat sometimes helps). A small heel lift in your shoes can help take pressure off the achilles while running and/or walking while it heals. 4) All this should be best done in concert with treatment from a good physical therapist or athletic therapist-- one who has experience with triathletes and can help you with rehab activities that will keep you moving. Not just the eccentric heel lifts, but various stretching, calf rolling, hamstring rolling, massage/release techniques, etc. 5) If you find you really can only swim and not run or bike, then alternating with a gym routine will help keep you active on other days. |
2015-04-14 8:19 AM in reply to: sentient.couch |
Master 3205 ann arbor, michigan | Subject: RE: Adding a training day...due to tendinitis I wouldn't cut your swim volume at all in any individual session. I would add 1-2 more sessions per week doing the same or more volume per day that you are doing now. In fact, if I were in your shoes and truly not able to bike or run, I would commit to a swim-focused training block where I was swimming 5-7 days per week in an attempt to make significant swim gains and build overall fitness. Swimming is very different from running in that you can go hard, day after day after day. It may wear you out but it shouldn't (if your form is reasonable) be too hard on the body to add significant swimming volume. Just my two cents |
2015-04-21 10:14 AM in reply to: 0 |
Champion 13323 | Subject: RE: Adding a training day...due to tendinitis How long and often were you running before tendonitis? I used to get recurring Achilles tendonitis when I was running up to 45 min to an hour, I then rested a bunch but it would always come back. The thing is I always ran perfectly flat trails. I then started adding in a short 'hilly' trail run (not big hills!) every week and MAGICALLY I never got Achilles tendonitis again. I think that once you get heeled, start back up slow and try to incorporate one day of moderate hill training. Though when you start hill training, do it at half volume of what a 'normal' short run would be as your body needs to get used to hill training. |
2015-04-21 10:27 AM in reply to: wannabefaster |
Extreme Veteran 1190 Silicon Valley | Subject: RE: Adding a training day...due to tendinitis Originally posted by wannabefaster I wouldn't cut your swim volume at all in any individual session. I would add 1-2 more sessions per week doing the same or more volume per day that you are doing now. In fact, if I were in your shoes and truly not able to bike or run, I would commit to a swim-focused training block where I was swimming 5-7 days per week in an attempt to make significant swim gains and build overall fitness. Swimming is very different from running in that you can go hard, day after day after day. It may wear you out but it shouldn't (if your form is reasonable) be too hard on the body to add significant swimming volume. Just my two cents Agree 100% with Jason on the volume here. No need at all to cut back just because you are adding a day or two of swimming instead of a run or bike. The wear and tear on the body is far less while swimming than running. You need to push yourself but swimming 5-6 days a week real hard will not hurt you. I know, I did it for years. However, I don't think you need to be off the bike that long. I had multiple bouts of AT and was back on the bike pretty quickly, within 2 weeks. A great opportunity to build on your swimming or cycling. Keep up the exercises even after you are feeling better and roll the tendon often. Good luck. |
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