Sore Achellies

_Brian

So over maybe 8-10 weeks I worked up from nothing to running 3k, I know it's not much but I'm carrying back and neck injuries from a car crash a few years ago so I have to take it easily.
I would walk a lot, 5k 3-4 times a week and cycle occasionally

After my run yesterday morning my Achilles' tendon is quite sore, I didn't run any faster, same route, 3k as I've been at for 3 weeks now.
Stretched out before starting and walked first 3-400m before running. Same runners as always.

Is this something that just happens or what might have caused it ??

I've been running in an ibuprofen gel few times and resting, but it's still sore to walk on.

How long should I rest it before running again, and any tips to help prevent it getting sore. I really don't want to give up running.

RayCun

Running strides are quite different to walking strides. When you walk, you land on your heel and roll forward, running is more of a flat landing (or preferably a pull back), and running involves more compression and extension around the ankle. So, there's a lot of new stress in the area, a lot of new tension on the muscles connected to the achilles.

Stop using the ibuprofen gel. Reducing pain as you rest is okay, reducing pain in order to exercise means you will make the problem worse.

Stretch your calves after running.

Instead of going out to do 3k in a block, try a couch to 5k programme

TFBubendorfer

Achilles trouble is something I'm quite familiar with.

It depends where exactly it is hurting. Is it the entire Achilles or just one spot?
Does it hurt when you squeeze it? How much? Does it get better when you walk around for a minute or does that make it worse? Does it hurt when you plantarflex or dorsiflex the foot?

Don't take ibuprofen, or any other anti-inflammatory medication for that matter. Inflammation is part of the body's healing cycle, and by suppressing it you only prolong the healing process.

Depending on the exact problem, full rest may not even be the best treatment.

NIMAN

I had acute achilles tendonitis many years back, suffered for several years. It was terrible. I was not a runner though, my only sport was football.

After many physios, GPs, specialists, podiatrists etc, it was more or less narrowed down to my mechanics. I was overpronating, which was causing knees, ankles, hips etc all to roll in. My body was over compensating and the pain was coming out in the achilles.

I started to wear stability trainers, and got a pair of custom orthotics made. Now a thing of the past thank god.

Initially before I paid the money for custom made insoles, I tried the ?20 off the shelf ones, which worked pretty well....so perhaps try them first?

Vinnie222

_Brian wrote: »

So over maybe 8-10 weeks I worked up from nothing to running 3k, I know it's not much but I'm carrying back and neck injuries from a car crash a few years ago so I have to take it easily.
I would walk a lot, 5k 3-4 times a week and cycle occasionally

After my run yesterday morning my Achilles' tendon is quite sore, I didn't run any faster, same route, 3k as I've been at for 3 weeks now.
Stretched out before starting and walked first 3-400m before running. Same runners as always.

Is this something that just happens or what might have caused it ??

I've been running in an ibuprofen gel few times and resting, but it's still sore to walk on.

How long should I rest it before running again, and any tips to help prevent it getting sore. I really don't wan
t to give up running.

You need to go and get it check out by a physio . You could have issues going on in other areas of the body which could be the causing the problem

Butterbeans

NIMAN wrote: »

Initially before I paid the money for custom made insoles, I tried the ?20 off the shelf ones, which worked pretty well....so perhaps try them first?

Not to hijack the thread, but just wondering where you picked these up (off the shelf insoles)? Pharmacy? I've had a niggling in my left achillies tendon the past month, nothing that'd stop me running, but still want to address it.

_Brian

I haven't been using the gel to run on just to ease the sorenes.
While I do stretch well after running. I was rolling out the calf muscle this morning and it is tender and tight, I was out cycling on Sunday (25k) and perhaps didn't stretch calf muscles afterwards as much as I should. Perhaps the Tight calf muscle pulled more on the achilles too much and irritated it.

I do have problems from my back and sciatica in the same leg is common but I usually stretch and run on through, I've had that for years.

pconn062

It's very important to get a proper diagnosis so see if this is a specific issue with the achilles, as the treatment protocol for achilles issues is very specific. Pain in the achilles can be referred from issues with the lower back, sciatic nerve or tibialis posterior. My advice, if it continues to be an issue, get it checked out.

_Brian

pconn062 wrote: »

It's very important to get a proper diagnosis so see if this is a specific issue with the achilles, as the treatment protocol for achilles issues is very specific. Pain in the achilles can be referred from issues with the lower back, sciatic nerve or tibialis posterior. My advice, if it continues to be an issue, get it checked out.

Thanks.
I don't feel it's referred pain as the tendon itself it tender as is the calf muscle.

I'll keep it stretched and tested, roll out the muscle and see how it goes, if it persists I'll have it looked at.

Lazare

Had the same from mid Jan to March. I discovered it was caused by not adequate rest after running hard. I was bursting it at parkrun then going for a long run on Sunday, doing this two weeks in a row was the root cause of my injury.

Are you running hard each time you run, and if so how much rest are you taking between runs?

ThebitterLemon

Do heel drops on a step/stair, don't push it if very painful. Found them fantastic and pretty quick results

TbL

_Brian

Lazare wrote: »

Had the same from mid Jan to March. I discovered it was caused by not adequate rest after running hard. I was bursting it at parkrun then going for a long run on Sunday, doing this two weeks in a row was the root cause of my injury.

Are you running hard each time you run, and if so how much rest are you taking between runs?

"run" is probably a big exageration..:o:o jog, about 8/8.5 kph averages..
usually run Mon/Tue rest Wed, run Thur/Fri Sunday is hike or cycle. Has been same pattern for 8-10 weeks

Phoebas

I suffer with my achilles, luckily at the moment its only very minor. The advice I got from my physio was basically three fold.

- wear a good pair of support runners with an insole (I'm an overpronator)
- don't run if the pain is significant, you'll only do more damage
- do strengthening exercises

Coffee Fulled Runner

I've had an achilles injury since October 2016. My advice is go to a running oriented physio and should put you on the right path no point second guessing. For me its a long road I went to physio he referred me to the Sports clnic in Santry for a MRI. Confirmed insertional achilles tendinopathy. Also got my running biomechanics analysis, shockwave therapy, and doing my rehab now. I'm on the right path but patients is needed with achilles injuries and load management is key

Macy0161

I'd recommend at least getting someone to have a look at your running form. Recommendations about insoles and support runners may work if over pronate (which is more common), but make things worse if it's caused by under pronation (which is my own biomechanical issue!)

conor_mc

Coffee Fulled Runner wrote: »

I've had an achilles injury since October 2016. My advice is go to a running oriented physio and should put you on the right path no point second guessing. For me its a long road I went to physio he referred me to the Sports clnic in Santry for a MRI. Confirmed insertional achilles tendinopathy. Also got my running biomechanics analysis, shockwave therapy, and doing my rehab now. I'm on the right path but patients is needed with achilles injuries and load management is key

Can I ask how you found the shockwave therapy, and ball-park cost?

My own story, developed mid tendonopathy last August training for DCM. Soldiered on by running only weekend long runs from that point. Only started to address it properly at end of Feb, did first couple of 2k runs last week.

Mine seems to stem from hip imbalance/ weak glutes. Same cause of ITBS on right side 4 years ago, and probably the cause of overpronation too (standing naturally, my right foot toes outwards slightly, left one points straight ahead). Also get some knee pain cycling when climbing and mashing the pedals a bit. Again, classic hip/glute weakness.

Just goes to show how the root causes aren't always what they seem, so get yourself checked out.

On solving it, +1 to heel drops (lots and lots of them unfortunately!) and probably some squats/ single leg squats, etc to help glutes.

NIMAN

Butterbeans wrote: »

Not to hijack the thread, but just wondering where you picked these up (off the shelf insoles)? Pharmacy? I've had a niggling in my left achillies tendon the past month, nothing that'd stop me running, but still want to address it.

Sorry was off the thread for a few days.

The off the shelf ones I bought online I think, but I have seen them in some sports shops too.

I think mine were a Scholl branded pair, searched and can't see them anymore, but it was something similar to their Orthoheel range. They were a half length set, only going half way down the shoe. Provided some support under the arches to stop them falling inwards.

Worth a punt before coughing out big money on seeing a podiatrist and paying for custom made ones.

Coffee Fulled Runner

conor_mc wrote: »

Can I ask how you found the shockwave therapy, and ball-park cost?

I only got my last session of 4 in total last week so I'll know in about a month how successful it was, but the actual treatment is quite painful at the time. It's 90 euro per session in Santry but I know of other places wich are cheaper.

Mine like you was caused from a hip imbalance and weak glute.