Achilles Tendonitis - what sould I do? Please Help

Are you doing anything besides scaling back on mileage to treat the issue(s)? Typically ice cup treatment works well if you are feeling things in your heel. Do your best to work out any issues in your calves and work on your Dorsal / Plantar Flexion. If you google around you find a plethora of exercises. (Heel raises, calf stretches for the different parts of the calf, etc...)

Also, my Achilles are popping more and more

Old D2 Guy wrote:

Are you doing anything besides scaling back on mileage to treat the issue(s)? Typically ice cup treatment works well if you are feeling things in your heel. Do your best to work out any issues in your calves and work on your Dorsal / Plantar Flexion. If you google around you find a plethora of exercises. (Heel raises, calf stretches for the different parts of the calf, etc...)

I really have not. When should I ice? And for how long? Should I do an ice bath or just put an ice pack under the Achilles or should I get ice cups?

Achilles Tendonitis survivor here.

I'll tell you what I did to heal it.

I got injured at the end of Senior Year XC season. Finished up the season and completed the last couple races in pain. That was a mistake, but it was my last HS XC season, and running was my life. How could I stop at the end? Anyway, I was injured the entire winter because I simply didn't know what to do. Read up on stuff, still didn't help.

Come spring the pain was still there, I was extremely depressed, etc. But then I learned two things that I will never forget and still incorporate in my training to stave off Achilles Tendonitis. Those two things are barefoot running and heal drops.

I'll start with heel drops. DO AS MANY AS YOU CAN EVERYDAY. Seriously you cannot get injured from them, they will only help. I do them whenever there is a curb nearby or I'm going upstairs. Sure people look at me funny, but, they don't know the pain of being an Achilles Tendonitis surviver. Do them everywhere and you will be healed. Everything to help you're Achilles pales in comparison to heel drops. Look up a video if you don't know how to do them.

Second, barefoot running. This won't be for everybody but it was a big reason I'm back running. Here's the explanation: The modern world has made our feet rely on shoes. Our muscles literally adapt to our shoes. In most shoes this puts a strain on the Achilles and weakens it. When you're barefoot however(like humans were for thousands of years) you're Achilles becomes strong. If you're legs are too weak for barefoot running(most people's are, because of shoes) ease into it, it will HELP A LOT.

You probably need to completely re-evaluate what kind of shoes you wear and what kind of surfaces you run on. Is it actually popping? Take serious time off.

Then go run in the Brooks T7 on grass for a few months. Great offset to help the achilles heel, still has a low profile, and the grass will pamper you.

Yes, it is actually popping about 10-15 times per day. It feels great after I run on it. It is the worse right when I wake up. That is an issue because I run right when I wake up. So I wake up, I can barely walk, and then I run. I love running in the morning but those first couple of miles are tough and slow.

Should I really take time off because of the popping?

Thank you!!!! Do think I should take time off? I recently got rid of my super-supportive shoe and started running in Brooks Launch 2 which I think is helping

Antidepressants and rest

I can only run barefoot now, because the hard heel counters in running shoes chop the heck out of both achilles, which caused a huge bump on one of them.

My shoes in the 60's and 70's all had very soft pliable material in back, that moved with my tendons, instead of gouging the heck out of them.

All my running is barefoot now, and it is much more enjoyable.

Plus it is faster now too.

Yes... back in the 90s / 00s.

These days you have:-

Nike Free

Skechers Go Run

Merrell All-out Rush

Puma Faas (not the "S" versions)

and many others besides! I had the same issue and a change to some of the above shoes sorted me out well.

My Achilles are Achille-ing me wrote:

Yes, it is actually popping about 10-15 times per day. It feels great after I run on it. It is the worse right when I wake up. That is an issue because I run right when I wake up. So I wake up, I can barely walk, and then I run. I love running in the morning but those first couple of miles are tough and slow.

Should I really take time off because of the popping?

I also have achilles issues and I've found sleeping in a Strassburg sock really helps with the pain/tightness in the morning. I don't think it's actually doing anything to fix the underlying achilles injury but it sure feels a lot better when I first get out of bed.

The likely cause is lack of flexibility. Until you improve your flexibility nothing will change.

I'm in the same boat and considering taking up bridge jumping minus bungee cord

All the above comments will help, but I have to say, the most important thing is to work on your biomechanics :

1 - Make sure you're not using your calf muscles too much while running. You need to activate your hamstrings and gluts to get more power.

2 - Watch for the angles your foot makes with your lower leg. If one angle (left, right, front, back) is too narrow, you're gonna experience more pain.

3 - Try to get to 180 steps per minute. Every one of your steps has to feel light. I think your feet stay too long on the ground before pushing off.

AJJ wrote:Achilles Tendonitis survivor here. I'll tell you what I did to heal it. I learned two things that I will never forget and still incorporate in my training to stave off Achilles Tendonitis. Those two things are barefoot running and heal drops.

After 45 years struggling with Achilles problems, I fully agree with this post. Heel drops and minimalist shoes for at least two workouts a week can completely heal achilles tendon problems.

I struggled with Achilles pain for over a year. finally it got so bad I couldn't run and hurt like heck to walk. I did everything everyone has said BUT take time off. If anything I increased mileage for an up coming marathon. I went to the orthopedic doc and he says it's tendonosis (more advanced tendonitis where the tendon is actually degrading). I've been in PT for 4 weeks doing ultrasound and some other thing where they put a patch on the tendon with a battery that is supposed to transfer cortisone into the tendon and surrounding tissue. None of it is helping. Doc says next step is surgery. Moral of the story, if it hurts take time off until it doesn't hurt.

As a couple posters have said, do heel dips (heel drops). I'm just going to cut and paste the instructions (minus the photos) from my book (Build Your Running Body) for these:

Heel Dips

This is an eccentric exercise for the calves, and it’s used to prevent and rehabilitate Achilles tendinosis. Although heel dips strengthen calves, their main benefit derives from creating movement within the tendons themselves (cells rubbing against cells).

(A) Use the balls of your feet to balance on a platform or step with your heels extending over the edge. Use a chair or sturdy support for balance. Put all your weight on one foot and slowly lower the heel of that foot to its full range of motion.

(B) Use both feet to rise back up, then repeat. The benefit from this exercise doesn’t come from rising on your toes; it comes from slowly lowering your heel. Start with 2–5 repetitions for each foot, then build up to 15–20. As an alternative for beginners (or for runners who are experiencing pain at the heel rather than in the mid-range of the Achilles tendon), perform heel dips on a flat surface. For treating tendinosis, perform 3 sets of 15 reps (each heel) up to twice per day, up to three months; add weight (a backpack or weights) as your strength increases.

I'm actually changing the instructions a little in my next book (due next Spring). I'd suggest working up to 3 sets of 20 reps, 2-4 times per week (4 is better than 2). And I'd also suggest holding a dumbbell as you get stronger--that is, hold a dumbbell in the same-side hand as the heel you're working (use your other hand for balance--hold onto a chair or other support). Start with 10-15 pounds, then work up to 20-40 pounds, depending on your strength. AND expect to do this for months, not weeks, to see the most benefit. Connective tissue like tendons is VERY SLOW to heal and strengthen.

Good luck!!

"15-20" not 1520 ... LOL!