Achilles tendinopathy

[anthonykay]

The physio was pleased with my progress. 6 weeks earlier he had given me permission to do one short run a week. Then I came back and he reckoned I could either increase the length or the frequency of runs a little. So what do I do this last week? Two runs, but both significantly longer than I had been doing.

I blame the weather. Looking out at Beacon Hill from my bedroom window this bright, clear morning, I couldn't resist the temptation. And who knows when the Autumn rains will set in, and the steep paths up through Felicity's Wood will again be surfaced with mud on which even my Walshes can't grip?

Anyway, at least the soreness in my Achilles tendon isn't the sharp pain I was getting when the tendinopathy first made itself known. Maybe if I can resist going for any long runs this coming week, and keep doing the stretches, it won't be a serious setback.

[mr brightside]

Get some ecentric (not eccentric) loading done, it's good prep work for tendinopathies. If you've got stairs just hang your heel over the edge and use the banisters to raise yourself up. That or just balancing off the edge of something, eccentric loading too soon was always bad for me.

[anthonykay]

Get some ecentric (not eccentric) loading done, it's good prep work for tendinopathies. If you've got stairs just hang your heel over the edge and use the banisters to raise yourself up. That or just balancing off the edge of something, eccentric loading too soon was always bad for me.

Yes, that is precisely what the physio has got me doing: lowering my heel over the edge of a step, then taking my weight off it before raising it.

[thegnigma]

My right achilles was tender for about 6 months earlier this year. It cleared up quite quickly when I started massaging trigger points in my calf after pulling it. Can't say for definite that it was the massaging that fixed it but it's worth a try.

[mr brightside]

Yes, that is precisely what the physio has got me doing: lowering my heel over the edge of a step, then taking my weight off it before raising it.

You can bounce on it too, but only through about an inch of travel with your toes never leaving the step, and only as an advanced exercise. The phases i go through are: Ecentric...balancing...bouncing. 20secs on, 10secs rest, but drop to 15:15 if you want to be cautious. Continue for 5mins every morning and apply heat for 30mins every night before bed.

[anthonykay]

I don't think I would want to risk bouncing at this stage. But applying heat looks like a good idea.

[anthonykay]

I usually reckon that an injury has healed when the corresponding part of the other leg feels worse than the supposedly injured part. After yesterday's run, it appears that my left Achilles tendon has healed. Ouch!

[anthonykay]

Someone on the Facebook group has posted this link:
https://www.ouh.nhs.uk/patient-guide..._XkKENLbs6E0KY
I'm posting it here, so that it is easy to find whenever I need a reminder of the exercises to do to relieve Achilles tendinopathy.

[anthonykay]

A run-walk yesterday, to see how the Achilles tendon is doing: run for a minute or two, then walk a bit, run again, etc. Did my Buck Hill and the Outwoods route in reverse, but with a few minor short cuts. Took 57 minutes on a route that would take around 40 when running.

The Achilles tendon behaved well during the run-walk, but felt a bit stiff later in the day. But it's looking hopeful. I don't see myself being race-fit in time for Mount Famine, and even Bamford Sheepdog Trials may not be possible, but there are a few possible races in June.