wounded achilles

I have had the same problem but for six months. I went to 3 physical therapy sessions, (stretch, strengthen and massage) it helped some, but I couldn't keep going due to work issues and I took anti-inflamatories for 30 days. Pain improved, swelling went down, but it did not go away. Some pain and swelling still there but runnable. I am wearing orthotics (but I may need to replace them since they are five years old). Stretching, strengthening help, but no cure yet either. Anyone else have some advice?

I had that problem a few years ago, here's how I got it to go away: no training at all for 3 weeks, then 2 weeks of very low (about 50% of what you were averaging when healthy) mileage, then gradually return to a higher mileage

I had that problem a few years ago, here's how I got it to go away: no training at all for 3 weeks, then 2 weeks of very low (about 50% of what you were averaging when healthy) mileage, then gradually return to a higher mileage

it was about 5 weeks when it went away, after 3 weeks off, it barely bothered me at all

You know, at this point, I'm ready to stop running for three weeks - I'll just have to bike myself into a coma every day - I hate bikes - what'd you do for three weeks? And, before you got this, were you wearing flats? stretching? cause I've been wearing flats like others for years, but w/ no stretching -nothing. thanx.

i had it for years. the problem is that I ran through the entire time. it eventually forced me to either have surgery or just stop running. I chose to stop running. After a few years off and pretty intense physical therapy, it's still there, but I'm able to manage it better. The achilles is a bitch.

i would suggest not running through it now because you'll regret it later. Don't run for a while, but keep active (weights, bike) so your muscles don't atrophy.

I messed around with this injury for 9 months before I got serious with it. It will be probably two months before you can train seriously again. This is what has been working for me.

1. Stop running. Ride the bike. I'd say for a month, just to be sure. Swimming will also help with the underlying felxibility issues.

2. Stretch the hamstrings and IT band regularly (2-3 times per day, if you can). If you have tight hamstrings, this is probably what is forcing the extra stress on the achilles. It's all connected. Also, stretch the hip flexors.

3. Eccentric calf raises. 2-3 sets of 15 with affected leg.

4. Deep tissue massage of the calf and achilles helps. Find someone who will make you scream.

5. When building back, start off running very slowly (or go for long walks). I find that intensity is what bothers it more than mileage. Before my injury, my everyday run pace was 6:30-7:00, I started back with runs in the 8-9 minute range for the first couple of weeks.

5. Wait until it is not sore to the touch to begin running again. Do not run through pain.

Good luck. The longer you put off being proactive the longer you'll have to half-ass your training.

Listen to deleuze -- this is the PERFECT ADVICE. I suffered from the same problem you are complaining about. Especially the bursitis on the side of the heel. It won't get better simply from being inactive and resting. This problem is a result from OTHER areas in your body that need attention (hamstrings and calves especially). Get them massaged/stretched/iced.

WOUNDED ACHILLES

That's a little melodramatic, isn't it?????????

The only way you would have a wounded achilles is if some Greek shot an arrow through it.

Cut a slice through the back of the heel cup, maybe down 1/2 inch, so it butterflies out. Those stupid shoe companies make those things way too high anyway.

Good luck.

Yeah, well you see, when my mom was dipping me into the River Styx... I've done that heel cup thing, sliced them, removed them, tried this shoe, that shoe. I'm dusting the bike off and taking down time from running and working the calves like suggested. I'm sick of this - can't run hard anyway. Thanks for the help info. I just can't imagine biking every day - truly bites.

ART/massage, I had issues with the insertion point, finally figured out it was the soleus/etc causing it..when I iced it felt like shards of broken glass..

2-3 ART sessions and was well on my way, go back every 2-3 weeks for some deep tissue massage that hurts like hell. but appears to work...

IF I MAY ADD IN CAPITALS TO THIS PERFECT ADVICE, WITH SOME RECENT EXPERIENCE OF SUCCESSFUL RECOVERY

1. Stop running. Ride the bike. I'd say for a month, just to be sure. Swimming will also help with the underlying felxibility issues. EVEN STOP FOR TWO MONTHS. SWIM TO KEEP AEROBIC SYSTEM GOING AND TO MAKE YOUR BEER MORE ANJOYABLE THAN JUST COUCHING IT. STOP UNTIL THE PAIN IS ** COMPLETELY ** GONE

2. Stretch the hamstrings and IT band regularly (2-3 times per day, if you can). If you have tight hamstrings, this is probably what is forcing the extra stress on the achilles. It's all connected. Also, stretch the hip flexors. STRETCH YES BUT DO IT CAREFULLY. MAKE SURE YOU DON'T PULL ON THE ACHILLES IN ANYWAY WHEN YOU DO.

3. Eccentric calf raises. 2-3 sets of 15 with affected leg. YES AFTER THE PAIN HAS GONE. TWO LEGS TO PUSH UP, THEN GO DOWN ONLY ON THE AFFECTED LEG, SLOWLY

4. Deep tissue massage of the calf and achilles helps. Find someone who will make you scream. MAKE SURE HE KNOWS WHAT HE/SHE IS DOING. IF IT ENTAILS SCREAMING FINE. MY FEW SESSIONS WERE INDEED PAINFUL BUT SCREAMINGLY SO.

5. When building back, start off running very slowly (or go for long walks). I find that intensity is what bothers it more than mileage. Before my injury, my everyday run pace was 6:30-7:00, I started back with runs in the 8-9 minute range for the first couple of weeks. WALKS ARE A GREAT WAY TO START. MAKE SURE YOU ARTICULATE FULL RANGE PAIN FREE BEFORE RUNNING. WALKING IN DEEP HOT SAND WAS IDEAL.

5. Wait until it is not sore to the touch to begin running again. Do not run through pain. YES< WORTH EMPHASIZING: " DO NOT RUN THROUGH PAIN". AND YES GOOD LUCK. IT TOOK ME THREE MONTHS. BUT I AM TOTALLY FINE NOW AND THERE IS NOT EVEN AN INKLING OF SUSPICION THAT THIS PARTICULAR EPISODE COULD BECOME CHRONIC. OF COURSE IF I DO SOMETHING STUPID AGAIN, A NEW EPISODE MIGHT OCCUR. BUT DEALING EFFECTIVELY WITH INJURY DOES WORK AS AN INJECTION OF OPTIMISM I MUST SAY...

Good luck. AND IN CAPITALS: GOOD LUCK!

adds NOT to point n. 4 - NOT SCREAMINGLY SO

The problem is you're continually re-aggravating it by trying to run on it when it isn't right.

I had to take 2 months off. It's better to take the time off than have it drag on for years. I tried 2 weeks at first, it was nowhere near enough, but bear in mind I had huge problems just walking so it may be different to yours, and you have to see what yours responds to.

Biking can aggravate it, I just swam with a pullbuoy at first, and no pushing off the wall with feet. After that I swam normally.

I agree you absolutely have to have no pain on full walking (barefoot, first thing in the morning) before you consider running.

That's what worked for me, along with calf stretches and olive oil massage.

not to prolong this - really - but, I did my first bike today in years - 14 miles at what my legs felt was a quick pace; brings new meaning to the word "sucked." My quads did not like this bike biz. But, yes, my heel actually resented this a bit, too - not like a run -but it howled a bit after. thanks for the info, I printed this thread to refer to it.

DO NOT RIDE YOUR BIKE. If you have to workout go to the pool. The bike still strains the achilles believe it or not, especially if you're going hard for extended periods of time.

Get rid of this thing, don't let it develop into a chronic injury. This is an injury that can end running for you, as it has for MANY talented runners.

You need to release that there is little to no bloodflow in that area, so you need to be icing it as much as you possibly can. Also, wear your heel lift everywhere.

I had an achilles injury that I caught very early (first sign of pain because I'd seen what it had done to my friends) and even then with icing, heel lifts, and absolutely no exercise, and DMSO (I don't think it helped much) it still took a month to recover.

Respect this injury because it is NOT one to mess around with and it sounds like you are on the verge of letting it develop into something chronic, so take my advice and worry first and foremost about eliminating the injury before you focus on training to get in better physical shape.

Thanx much - looks like I'm screwed for training,let alone racing for a while. Pool time is a bust. this is severely depressing. How'd you know when you were over it? How do you avoid it now? what precautions?

- STOP any workouts that involve moving the ailing achilles. Pay attention when you move, walk, in general translate yourself so as not to strain the area. Try to swim, for example arms-only, and/or try to do static exercises (for example abs, arms) to keep active and avoid getting completely depressed. This will make it ok to have some satisfying cold ones. Try to avoid bingeing on anything.

- As one poster said, continue this away untile the pain has gone completely away, as in the morning when you wake up, and walk barefoot to the bathroom for a pee.

- when you have achieved this pain free condition, post again on this board a thread so titled: "Pain free after wounded achilles: how do I restart?" I'm sure you'll receive some good advice, and some good trolling no doubt.

Be patient.

again, I've printed this thread as of today. I'm shooting for that pain-free scenario first thing in the a.m. Especially in the heel. NO meds, I guess. THis may be a while. appreciate the advice - sounds like a few people have dealt w/ it. (two beers last night, better take it down to one.)

If you have access to an elliptical that has adjustable foot pedals, you can get a decent workout without straining the achilles by raising the pedals to maximum height and also putting heel lift pads in your shoes. You essentially run flat footed while getting decent aerobic work.

Good luck.