Is this Achillies Tendonitis? Should I keep running?

Let me guess, you're over 5 foot 10 inches in height.

Maybe achilles tenosynovitis?

http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/achilles-tenosynovitis

I'd get it checked out immediately in any case. Better to deal with it before it gets out of hand.

I'm 5'8 ._.

And again, it doesn't bother me when I run at ALL, I can keep running through it. (It's not even tender at the moment) Also, is it too early to do eccentric calf drops, or should I even do them?

Ice or heat? I know it's gotta be my worn out shoes

Bump

Anyone?

You didn't say how your mileage has been over the last few months. Did you just ramp up the miles? I laid off running for a few weeks and then was overzealous in starting back. Got the same pain you are describing (from what I can tell). I think tendonitis is something that is from overuse, not from starting up. I took a few days off and then started up again at a slower pace. After several runs, the issue had resolved itself.

I was serious about tenosynovitis. Look into it.

Eccentric heel drops are awesome and can't hurt. I'd do them anyways. I do them every day even now that my achilles is healthy. As soon as I stop doing them, my problems come back.

Actually thanks for the reminder, forgot to do them after lunch today!

Eccentric Dorsiflexion holds for circulation. Should get you better in a few days.

Also no eating foods that cause swelling. Google it.

Thanks everyone for the replies. I will try the Eccentric Dorsiflexion holds for circulation like said above.

I took today off (plus it was rainy, just not a day to run). My achillies feels pretty good, and I will do my morning long run tomorrow. If it starts to hurt too much at ANY time though, I will stop immediately.

Sunday is my weekly day off. Here's next week's plan for anyone interested:

Mon.60 Minutes Aerobic

Tue.45 Minutes Easy

Wed.45 Minutes Easy

Thu.60 Minutes Aerobic

Fri.30-45 Minutes Easy

Sat. 105 Minute Long Run

Sun. Rest

(I train by HADD's Training, and I do use heart rate for it) I have shown improvements over the last 6 weeks, HADD's training does work pretty good. My 140-145 HR pace went from 9:50-10:00 to 9:10-9:20 in 6 weeks!

Anyways, my mileage progression: (Remember, they were EASY)

2 weeks off after track

Week 1: 26 (Good starting point, only 5 day week)

Week 2: 31 (6 days, sunday off)

Week 3: 37 (All 7 days)

Week 4: 26 DOWN WEEK (Sunday off)

Week 5: 40 (Sunday off, felt really strong at the end)

Week 6: 37-39 THIS is where I'm at right now. Took today off

Week 7: 44-45 (Assuming everything goes well)

Week 8: 24-29 Miles, DOWN WEEK

After that, I go upper 40s and low 50s and then 60s later on, and keep it there as long as possible.

Also, this is just soreness then right? I had the same little pain on top of my foot (toe tendon) and it went away in 2 days or so.

Also, could my worn out shoes have caused this? How about staying up late every night? Is it better to sleep late wake up late, or sleep early, wake early?

[quote]Sub16_5K wrote:

Also, could my worn out shoes have caused this?

This is the first thing to fix.

Any tests I could do to make sure it's worn out?

adult supervisor wrote:

[quote]Sub16_5K wrote:

Also, could my worn out shoes have caused this?

This is the first thing to fix.

no not really wrote:

Eccentric Dorsiflexion holds for circulation. Should get you better in a few days.

Also no eating foods that cause swelling. Google it.

Can't find info on dorsiflexion holds, how do I do those? How often?

Just did 9 mile long run with the worn shoes one last time. Achillies felt much better, barely felt a thing. I'm going to replace them today, and take Sunday off, to prepare for 44-45 mile week

I've had Achillies Tendonitis on/off over the years. You're right, yours is different because it doesn't hurt in the morning, but that doesn't mean you don't have it and you're very smart to be so careful. Yours sounds very mild and should be easy to get rid of.

- daily calf raises with straight leg and bent knee

- foam roll your calves

- change your shoes

- ice it after you run

- be really careful doing speed work or hills

Since I've had it so many times I've been treated by several different physical therapists and they all seem to agree on one thing: don't stop running. The Achillies is avascular, meaning there is no blood flow down there, so you need to stay active to keep the blood moving to help it heal. But speedwork and hills will put stress on it and could make the healing process longer. You can also get Active Release which helps. Yesterday I got Graston for the first time to help my Achillies but the pain was so much worse than Active Release, I don't think I would get Graston again.

I've been running for a long time and have had every running injury in the book and I've found Achillies Tendonitis to be the worst one in terms of how long it takes to heal. But at least you can keep running through it (unless it gets really bad).

I second that. Stay away from Graston. In the wrong hands, they could finish you off. I went from pain in the 6 range to pain in the 9-10 range and it wasn't temporary either.

Okay, I will, but just curious, what is "Gratson" technique? Why is it bad for you,Does it hurt?

Championship races were coming up for my freshman year of xc(because I was slow as crap back then) and I got a niggle in my achillis. I realized I had been slacking off of my calf eccentrics over the past couple of weeks so I went and did eccentrics and the issue resolved itself instantly. As long as the niggle is on the midpoint of the achillis and not near the bursa (near the heel) then there is no need to stay away from the eccentrics.

Eccentrics should be avoided while you are still inflamed. I think even concentrics are problematic while inflamed. The PT metaphysic leads to overdoing rehab. Things heal in time. I personally do better with relative rest than total rest, but that means half hour of gentle running. Alfredson's eccentrics are for a sample of non-runners who had tried other modalities. The underlying cause of Achilles problems is too much speed work and possibly hills. It is difficult to dial back but sometimes necessary. I'd also avoid most therapists, docs and chiros who don't understand how and when to shut it down. I recently tried to rehab something for a month and finally sought help. The MD, chiropractor and PT totally disagreed. YouTube is cheaper.