Advice for returning to running after achilles tendonitis

Training Advice/Discussion

13 years ago 01/01/2011 3:40pm EST

For those of you who have had achilles tendonitis and gotten over it, how did you guys return to running? Did you guys go by a percentage of mileage or time? Mine started some time in the middle of October due to rolling my ankle numerous times on a run. I stopped running Novemer 7th and have taken time off with lots of icing and have been doing the eccentric calve stregthening for the past couple weeks. I'm now wearing the blue superfeet insoles with lifts underneath them. I ran for 15min today on grass on our local football field for the first time and had no pain. I want to make sure not to start too quickly. Thanks

13 years ago 01/01/2011 5:34pm EST

re: AT can eat it

13 years ago 01/01/2011 5:43pm EST

re: AT can eat it

Once pain subsided I started immediately incorporating ART and Calf Raises on a daily basis. I initially thought icing was the golden ticket but quickly found that heating the achilles and working on the upper calf was the real trick.

Since transitioning to only racing flats, I have never again had AT issues.

I personally feel anything you slip in your shoe is a terrible idea. I would start out easy as you have indicated, but as you deem comfortable, start incorporating strengthening through hill sprints.

Just my .02

Good Luck !

13 years ago 01/01/2011 8:11pm EST

re: Rcase

13 years ago 01/01/2011 9:32pm EST

re: AT can eat it

Smoother surface than grass may be better. It's not so much soft that you need, in my opinion. If the grass you are running on doesn't have much bumpiness to it, you may be alright, though. I would consider smooth first, and soft second.

13 years ago 01/01/2011 11:33pm EST

re: Brent.

13 years ago 01/02/2011 9:13am EST

re: AT can eat it

I never stopped running. A tendon needs to be exercised to heal properly... just cut back on the mileage tremendously. When I was running I'd feel it the first mile, then a week later only the first 1/4 mile, then I couldn't feel it at all. For me it slowly went away. I iced the crap out of it five or more times a day. I think ice is what kills it (foot immersed in a bucket of water with ice). There are other posts I've made explaining how I beat mine. I spent a week only running 1/4 mile per day until I started seeing an improvement and then I increased my running by 1 mile every other day the following week. Start back slowly and expect that you'll still feel the pain but to a lesser extent and it should gradually go away if you keep icing it. Worked for me.

13 years ago 01/02/2011 5:17pm EST

re: AT can eat it

Thanks for the advice so far

Anyone else's experiences coming back from AT?

13 years ago 01/02/2011 6:11pm EST

re: AT can eat it

I had it earlier this year. I took all of May and the first two week so June off. In place of running, I broke out my road bike and put in two months of riding (May, June). The riding didn't bother my achilles too much.

I started back in mid June, and for the next 4 weeks put in the following weeks: 23, 23, 15, 25. I ran on the roads as central Ohio seems to have a dearth of dirt trails that aren't hilly.

I did go to PT for 3 weeks, but didn't continue to do any of the exercises afterwards.

On the plus side, I ended up PRing in 10k and the Half in October, which is surprising considering I maxed out at 48 miles for a week, and the average was actually 38 from mid July to first week of October.

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