Achilles Tendon Soreness

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2008-05-05 12:52 PM

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Subject: Achilles Tendon Soreness

After a long run Friday evening and a long ride Saturday afternoon ("long" being a relative term) there has been some soreness in my right achilles tendon. It started Sunday morning. I have no problem walking on it, but there is some minor lingering discomfort.

I'm planning to not run or bike for a couple days and focus on swimming instead.

Has anybody else encountered this before? From what I've described, does it sound like achilles tendonitis? Recovery suggestions (ice, stretches, strengthening, etc.)? Should I wait until the discomfort is completely gone before resuming terrestrial training?

Thanks, as usual, for the sage advice.

2008-05-05 1:02 PM
in reply to: #1382445

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Subject: RE: Achilles Tendon Soreness
I had achilles tendon soreness a few months ago. everytime I biked or ran, it would flair up.

My rx as perscribed by my physical therapist(my bro-in-law).

Ice several times a day. Motrin. Cross-friction message. No running/biking for several days.
Once recovered, heel raises

I went four days without running/biking and on the fifth day, it was an easy five miler.
2008-05-05 1:43 PM
in reply to: #1382445

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Master
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Subject: RE: Achilles Tendon Soreness

All these may help: 

  -  Ice
  -  Stretching (concentrating on the hamstring and calf muscles)
  -  Massage
  -  Orthotics
  -  Lowering your bike seat a couple of mm to reduce the strain on your calf muscles until the pain has gone (this helped big time for me) and spinning easy gears.

2008-05-05 3:41 PM
in reply to: #1382445

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Subject: RE: Achilles Tendon Soreness
I get this in my left leg.  For me, it is caused by knotting and tightness in my calf.  "The Stick" has resolved this issue.  I have to use it on a regular basis.
2008-05-05 3:47 PM
in reply to: #1382445

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Subject: RE: Achilles Tendon Soreness

I had achillies tendinitises last January that came and went for 6 months. Take it seriously and treating it now can make your recovery faster and better long term. Take some time off like you are and when you go back for your first run do lik 10-15'...to see how it does. To first session back go to long.

Like another poster said if I have knots in my calves I get it plus Plantar fascia. PT, active release, massage, the stick, icing, all help. For me it was dealing with some body alignment issues with a hands on PT that really made the difference after going to an Ortho, family doc, nurologist, 3 different PTs, chiropractor, massage therapist and rolfer.



Edited by KathyG 2008-05-05 4:04 PM
2008-05-05 3:50 PM
in reply to: #1382475

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Subject: RE: Achilles Tendon Soreness
ohiost90 - 2008-05-05 2:02 PM


Ice several times a day. Motrin. Cross-friction message. No running/biking for several days.
Once recovered, heel raises



Sounds familiar to what my PT prescribed.

If you can run on it, afterwards get an ice cube and massage it on your achilles until it melts. Advil for me insted of motrin.

2008-05-06 12:29 AM
in reply to: #1382445

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El Segundo, CA
Subject: RE: Achilles Tendon Soreness

PT = physical therapist or personal trainer? Sorry, I'm still getting a handle on the abbreviations...

 Thanks for the advice. Strangely enough, the soreness seemed to disappear at about 8:00 this evening. I don't mean that it gradually improved- it was there when I sat down and gone when i stood up 10 minutes later. Weird, huh?

 I think I'll see how it does at work tomorrow, then maybe consider some time in the saddle and a short run.

 Thanks again!

2008-05-06 5:51 AM
in reply to: #1383024

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Subject: RE: Achilles Tendon Soreness
KathyG - 2008-05-05 4:47 PM

I had achillies tendinitises last January that came and went for 6 months. Take it seriously and treating it now can make your recovery faster and better long term. Take some time off like you are and when you go back for your first run do lik 10-15'...to see how it does. To first session back go to long.

Like another poster said if I have knots in my calves I get it plus Plantar fascia. PT, active release, massage, the stick, icing, all help. For me it was dealing with some body alignment issues with a hands on PT that really made the difference after going to an Ortho, family doc, nurologist, 3 different PTs, chiropractor, massage therapist and rolfer.

x2 on the treating it now. I had achillies problems a year or so ago and basically sucked it up and kept running until I could no longer run. STUPID! I ended up being out a lot longer than I would have had I just taken a few days off and iced.

2008-05-06 7:38 AM
in reply to: #1382445

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Subject: RE: Achilles Tendon Soreness
PT= physical thearpist
2008-05-06 9:07 AM
in reply to: #1382445

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Subject: RE: Achilles Tendon Soreness
Are you doing anything different.
More hills.
New shoes, because very soft cushioning shoes can sometimes cause this.

I tend to get have this same issue when:
1) I run a longer distances on a long run and get sloppy.
2) run a lot of hills.
3) Toe strike

For me I think I'm running and I am getting a little double bounce when I'm landing.

So, I run, then I take some IB post long run, I stretch and self massage and ice on and off.
Pre run, I do some light stretching and self massage and really try to warm it up before I go.

Take it easy, don't try to ramp up your mileage too quickly, no more than 10% per week, and no more than 10% per run.

Good luck,

-Brian
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