1) you're done running until it's had a chance to heal
2) make a careful, gradual conversion to minimalist footwear. Start by walk/running for a few weeks and slowly ease into it.
3) do SLOWLY performed heel raises to failure to strengthen the tendon. You should take 5-10 seconds to lift the weight and 5-10 to lower it. Use the most weight you can handle for a set lasting 90-120sec. Do this once every 4-7 days.
fadsfadsf wrote:
Are you doing the full 3x15 eccentric heel drops, both with a bent knee and straight knee, off a step twice a day? If not, do that. If you can do that without pain, add weight via a backpack. It's okay (good in fact) for your tendon to be sore doing the heel drops. Other than that, your best bet is to take it easy for a few days until it feels better. Hard to say how long it'll take you.
This regimen is idiotic.
No soreness, stiffness, or crepitus this morning. Feels totally normal, which is a good sign. Maybe I caught it early enough to avoid serious degeneration of the tendon itself or inflammation of the tendon sheath.
Will still be taking a couple days off, and being religious with the ice, massage, gentle stretches, and heel raises. Doing some pool work today to hopefully stimulate more blood flow to the legs.
Will keep you guys updated so if I try to run again shortly and it blows up on me you can all say I told you so.
the key is to treat the little niggles like this like they are serious right up front. we get into denial after a run where something hurts like "no way! that didn't really hurt" and go out the next day like it never hurt.
it sounds like you may have nipped it. but now you need to figure out why it happened in the first place. what is weak? where is the imbalance?
There's a difference between a mild strain and full blown tendonosis I've tweaked my Achilles (mildly strained) 3-4 times and in 2 weeks it's healed, albeit a bit stiff with scar tissue for a short period. Those I felt happen in the workout. Most recently, woke up the day after a workout in spikes and Achilles was pissed. Figured it was a strain and shut it down... 2 months later and I'm still trying to get back. Not sure if it's tendonosis or bursitis ( docs claim a little of both), but it sure as shit wasn't a strain. For your sake I hope you just strained it.
Any advice on when to seek more aggressive treatment? In PT now, but a few weeks of eccentrics seem to have done nothing for me . No pain walking around, but start running and it gets pissed. They won't do steroid injections in that area and I've heard PRP I has mixed results.
There's a difference between a mild strain and full blown tendonosis I've tweaked my Achilles (mildly strained) 3-4 times and in 2 weeks it's healed, albeit a bit stiff with scar tissue for a short period. Those I felt happen in the workout. Most recently, woke up the day after a workout in spikes and Achilles was pissed. Figured it was a strain and shut it down... 2 months later and I'm still trying to get back. Not sure if it's tendonosis or bursitis ( docs claim a little of both), but it sure as shit wasn't a strain. For your sake I hope you just strained it.
Any advice on when to seek more aggressive treatment? In PT now, but a few weeks of eccentrics seem to have done nothing for me . No pain walking around, but start running and it gets pissed. They won't do steroid injections in that area and I've heard PRP I has mixed results.
hi guys. I'm dealing with some Achilles issue this week. It's got like a burning sensation on the lower part of the Achilles. However, I don't feel anything when I do calf raises or heel drops... I don't feel it when I toe off while walking, just when I land on my heels. I ran yesterday and didn't really notice it while running. Walking around home barefoot or in slippers feels fine, I just feel it when I walk around in shoes. Any advice on what it could be, or what I should do?