ACHILLES: Does Resting really help it recover

I took six weeks off from running and it didn't help much. Got a shot of cortisone and was out running a few pain-free miles a couple days later.

I took three weeks completely off. First day back - 1 mile slow. No pain. Second day - 1 mile slow, and the pain came right back. Obviously the time off didn't help.

I was pissed so I decided to run through it. Week 1 - 1 mile every day, no real improvement with achilles. Week 2 - 2 miles every day, still a dull ache but not getting worse. For about a month I was able to continue gradually increasing mileage without it getting better or worse. I added two days per week of weights too - squats, stiff-legged deadlift, pullups, pushups, etc.

By 7 or 8 weeks I think the pain was gone completely.

I believe that some full rest is needed initially, but after that light running and weight training are the best remedy. I've done this with other soft tissue overuse injuries before too...

I've battled chronic achiles tendinits for the better part of a decade. Time off results in short term improvement in the pain but as soon as I get back to decent mileage, it returns. I think the improvement with time off is balanced by a worsening in flexibility.

That said, Ive successfully trained for multiple marathons - including several PRs - despite chronic tendinitis. I've run competitively, run in spikes, run track workouts. I'm done with taking time off until my achilles ruptures - and maybe it will but at least I'll still have my 2:24 PR to tell the kids about.

Is a rupture in the achilles a career-ender?

If you try working on your hips/pelvis, you will probably find what is causing the tightness that is pulling on your achilles.

A ruptured achilles isnt career ending if you have good trainers and coaches. I returned back from one...and was able to come back to running the same ..just had to ice more and watch the mileage better.

do some god damn calf massages

Eccentric calf raises is the ONLY thing that made it better.

The Sock also works, but it is not a cure.

eccentric calf raises I get. but what do you mean, Mr. Mountain, by working on my hips/pelvis?

Most overuse injuries are caused by the hip flexors getting overused and going into spasm or staying extremely tight. This causes a pull on other muscles and tendons depending on how the pelvis is misaligned. Go to a good massage therapist and see what they think. A good therapist will be able to tell as you walk in the door if you have any issue with your pelvis being out of line.

The biggest offender is the psoas muscles. When they get tight, they can irritate the sciatic nerve which can tell other muscles in the legs to to tighten up to "protect" you from doing more damage. The problem is rarely in the tendons or muscles that hurt, but are referred there from the hip flexors.

bump i have the same problem...any adivce?

Suffered on and off for years. Latest case was chronic for about a year and a half. Cut back training, took a few weeks off here and there, and it did not heal. Always came back.

Finally, I am running pain free - truly healed. Here is what I did:

1. About 3 months off. At least 7 - 8 weeks of NO RUNNING then another month of very little running. It just did no heal until I did this. slowly start back. Run like 10 minutes here to come back but DO NOT TRAIN. It sucks, but for my problem it would not heal until I DID NOT RUN.

2. Eccentic heel drops. Do them religously.

3. Ice, Ice, baby.

4. Loosen up the calves. A good massage/ART therapist helped. Also stood on an incline to stretch the calves.

5. Dont know if it helped but I put over the counter orthotics in my shoes.

Good luck.

the AT gets so little blood flow, rest doesn't really help unless you've really got major inflammation.it's one of those things that heals better with limited activity.

run, but no big hills and no speed work.

a night sock/splint can really help.

as pointed out above, eccentric calf raises - start by doing them like this: lift up with both feet at the same time; lower yourself on one foot, very slowly

applying a little heat can help ease the pain and stiffness before a run

then ice - direct ice massage is the best - after every run

What I'm doing now:

- Eccentric Calf Raises

- Icing alot

- Getting Calves Massaged

- Laser on Achilles

- Contrast Baths

- Stretching frequently

- Replacing some mileage with biking, water running

- Taking advil very saringly and decreasingly

Its getting stronger but this will take awhile as Im still training through it.

*sparingly

bump

Heel inserts definitely help.

I've had achilles tendonitis which has now morphed into achilles tendinosis for the better part of 4.5 years now. I've had surgery down there, a PRP injection, many different physical therapists, and too many Recovery Plans to even count.

I'm going to get back on the eccentric drops routine everyday now, and I massage the bejesus out of my calves everyday (by hand and with The Stick).

However, I'm intrigued by the massage therapist idea. I'm a little strapped financially, but would getting my legs worked on by a massage therapist really help?

Thanks for any input.

i have recently struggled with these same achilles symptoms, swelling, bruising, and that crunchy feeling. i have been running every day since november, and i want to keep up with my regiment. the pain is not excruciating at this point, but i don't want to rupture the tendon and be screwed long-term. any way i can continue to run without risking a rupture?