Achilles Tendonitis
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Moderators: k9car363, alicefoeller | Reply |
2015-11-11 12:27 PM |
66 | Subject: Achilles Tendonitis Hey, I have a recurring Achilles ache in my left leg, I ruptured the one in my right leg about 20 years ago. The latest tweak came off running a 20k (which is long for me) then a few days later doing a strength session which included dead lifts and lunges, then on a 10k aerobic run (two days later) I had to stop and walk the last half kilometre due to the pain. It's likely the sessions before have contributed to this latest episode but in reality I always have a mild (1 out of 10) ache in my right Achilles. Question is: Has anyone else suffered from this and over come it? If so, how? |
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2015-12-01 9:43 AM in reply to: 0 |
Extreme Veteran 1190 Silicon Valley | Subject: RE: Achilles Tendonitis My first year in the game I had AT in both legs. I ended up doing my first sprint with only 4 days running in four months. 100% my fault for pushing too hard too fast. I have been lucky that it is no longer an issue. First, let them rest. If you don't , they will continue to bother you forever. Then stretch... a LOT. Do a lot of eccentric exercises where you stand on the edge of a step of the stairs and let your heels drop below the step and then push up so the heel is above the step. Don't hurry these, do them slowly and deliberately. As the Achilles starts to feel better, add some weight to your body with a weighted backpack (or whatever accomplishes the same effect). I was doing 1 set of 30, five times a day gradually increasing to 3 sets x 5 a day. Fortunately have not had any issues with them since. I still do a few sets every day as part of my stretch routine. I hope this helps. Edited by Stuartap 2015-12-01 9:44 AM |
2015-12-01 12:08 PM in reply to: Stuartap |
Pro 6520 Bellingham, WA | Subject: RE: Achilles Tendonitis I went through a three year battle with AT before getting past it. I tried everything including a lot of rest but it just wouldn't go away. What finally worked for me was to stay active but at a low intensity. I found that just very light running for a few miles frequently kept it stretched without putting additional strain on it. I have had one recent recurrence that has lasted a few months but going back to low intensity has worked as I'm almost over it and ready for some speed work soon. It is something that takes great patience to get through. I also diverted more of my training to swimming/biking as I went through the worst of it as those activities did not bother me. |
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