Achilles Advice

Multiple achilles injuries here since coming back in my mid-30s. The things that work for me are the following:

Time off. A couple weeks might be enough. It also might be a couple months. Just know that tendons heal really slowly. Everything you do coming back and testing it out, take it very easy.

Eccentric heel drops. There are tons of videos out there. Go up on your toes with both feet, then lower yourself down to the floor on one foot. Do both legs. I've had a lot of luck with 3 sets of 15 reps in the morning and at night. Later I worked with a PT who suggested I spend more time in the eccentric phase, like 10 to 12 seconds per rep. Doing this you can actually feel the blood flow pushing into the damaged tendon. So now I like to do 2 sets of 15 going super slow. Then I follow up with 1 set of 20 going faster (1-2 seconds per drop).

Strengthen the hips and all supporting muscles. You're working with a PT now, so follow their regimen. I like band walks and single leg strength exercises.

Massage. You'll notice the achilles builds up a lot of scar tissue. You'll need to smooth that out and break it down (in the latter stages of healing, this tissue is the painful part, not the original tear/injury). Get some oils and once every couple days dig into that tendon. It can get uncomfortable, but it should not be truly painful. Also talk to your PT about this. They might be good at manipulating the tendon or using something like graston tools in that area.

As for running lighter. Just do it. Sounds silly, but pretend you're running on egg shells or covering lava barefoot. Watch videos of great runners and go out and think about running like them. It's not actually hard to do. It is hard to do if you want to keep running your same speeds. So this goes back to my first point about coming and testing it out. Go slow. Slow way, way down. Learn to run slow and easy and light, then add some speed.

Easy stair master work has done wonders for my arch and achilles issue. Maybe 3-10 minutes before a run. Nothing crazy. Really work on stretching out tight spots. I'm honestly on the stairmaster typing this up.

As for running lighter, look up the pose method. A lot of people over exaggerate it, but I believe there’s truth in it and can definitely help the achilles.

If you work on contracting your hamstrings or lifting up your feet quickly after they hit the ground , you’re reducing ground contact time and therefore the amount of force in the achilles. Also make sure you’re landing under your hips or close. And I would consider using a heel strike pattern if you don’t already. As long as you’re not overstriding it can only help you.

Jess O'Connell, a Canadian 5000m runner, posted a bunch of achilles rehab tips on Instagram a few months ago. They start here: https://www.instagram.com/p/BoJrKJrlST-/ and go for a week or so. Pretty helpful stuff and a few ideas I hadn't thought of before

Low down pain get shockwave therapy, next day pool work, next day low level laser treatment and run in ultraboosts. Higher achilles pain get a traumeel or prolotherapy injection, and cut the backs off your shoes.