Achilles problems - is it the shoes?

Maybe it is from burying 7 minute milers on 10 mile 'easy' days.

You should probably get new shoes. My guess is that will help more than anything. While you could put 700 miles on your Nikes, the Mizunos might not be as durable. I had the same problem when I switched shoe types several years ago-- I tried to put more miles on a new shoe-type than I should have and developed some minor achilles problems, which I ignored, kept running in the old shoes, and the minor problems turned into 4 years of chronic achilles pain.

Achilles problems are generally initially caused by one or more of the following: tight calf muscles, running in worn-out shoes, increasing your mileage or training load too quickly, or adding more hill running than you can handle. Make sure you stretch regularly (especially your calf muscles), ice your sore spots after running, and do some lower leg strengthening exercises like the ones at the link below.

You will do yourself a great favor if you don't ignore this. Don't assume it will "just go away." As many people will probably tell you, chronic achilles problems are no fun. Probably the most common cause of chronic achilles problems is ignoring the problem when it first develops.

When I start getting lower leg aches and pains, it's a sure sign I need to change my shoes. I change my shoes when I hit low 400s, so the sound of 600 miles on a pair of shoes just makes me cringe (I've often tried to go more than 400 on a pair, but I always get these annoyances that changing the pair quickly heals). Change the shoes, ice your achilles after every run, stretch your calf thorougly (don't focus so much on stretching the achilles as it's easy to overstretch and irritate. Stretching the calf will take some of the strain off of the achilles).

As a 50+ year old veteran of a couple of rounds of achilles information here are some randon thoughts:

The best thing you can do for the achilles inflammation is to be religious about icing after every run. My last round of achilles flare-up was clearly due to too much speed work and/or hard hill work. Longer volumes of easy running seemed to put much less stress on them. Tight calves and hamstrings do put more stress on the achilles and stretching and slow warm up help. I am a big fan of the Mizuno Wave riders and have not had any problems with them, but everybody has individual favorites for shoes. I try to do as much of my training as possible on trails or rough roads so that I get continuing changes in foot strike position to keep from stressing the exact same point on the achilles. I also find that Aleve is the best anti-inflammatory for me when there is a problem. I hope that yours improve.

Noone can tell you for sure, but my feeling is it's likely the shoes. If you're used to getting 700 miles out of Nikes, you shouldn't necessarily expect the same out of the Mizunos (or another set of Nikes for that matter). I normally get at least 500 miles out of new shoes, but one pair carried me over 800, while another pair (Nikes) were toast before 250.

Only you'll know for sure though. Throw another pair of shoes into rotation and see how things go.

You stretching? My achilles get sore lately too, but I think it's tightness associated with creeping old age.

Pete,

I do some light stretching but that's it. I kind of follow Lydiard's advice there which is that the muscles tend to get stretched while running, so why waste precious time doing it before hand? Mostly though, that could just be what I want to hear because I don't like stretching much.

Thanks for the advice all - even you Jeanne - there is truth in what you say. I'm becoming a smarter runner every day.

The old me would rest for a few days and let this soreness go away, but I'm going to try to work through it if I can. It is time for new shoes though I guess. I'll probably go get some this week. Stretching, ice and Aleve will have to do the rest.

Flaggy,

Don't over do it man. When its easy go easy! I bet you put 600 miles on those shoes in 4 weeks :-0

The Roc

The Roc,

I'm not up to that kind of mileage yet, and mostly likely won't get that high during this buildup. If I can stay injury free through this fall marathon and the time I run doesn't discourage me further from that distance, I just might get the mileage up that high next spring/summer though.

Willy, if I recall you're about two years younger than me.

When I was your age, I didn't do any stretching. Why waste time doing something that wasn't running? In fact I absolutely never stretched. Hated the idea of it. Couldn't understand why one would bother.

An older wiser buddy (who noticed my lack of stretching) warned me about two years ago that as I got older I was bound to get myself into injury trouble. This time last year I suffered my first ever running-related injury - runner's knee. Last fall I got hit with IT band trouble (recently flared back up), and I've had recurring minor trouble with sciatic nerve.

Stretching absolutely helps me with the IT band and sciatic nerve issues (the most recent knee flare up occurred during a period of less-than-religious stretching).

You're getting older and more brittle. Do yourself a big favour and start to loosen up the system. Lydiard may be right about stretching for kids in their twenties, but I think he's way off base for us, um, older and more distinguished runners.

I know I sound kinda like an ex-alcoholic trying to warn you of the dangers of booze. You don't have to take my word on this, but you should. Start stretching, dude!

(with pardons to the goofy runner)

Flagpole Willy wrote:

Pete,

I do some light stretching but that's it. I kind of follow Lydiard's advice there which is that the muscles tend to get stretched while running, so why waste precious time doing it before hand? .

Big Mistake.

Yep

The Roc

Ellen,

Deep down I know you and Pete and The Roc are right. I do stretch a little every day, just not much - I should do more. You've all convinced me - I will do more.

By the way Ellen, I like that God on the telephone bit you do. "Just singing along to your tape. Oh! It's not a tape - they're good!"

......running is very, very bad for you. Need to stop!

could be that your shoes are tied too loosely. shoes that are too loose can cause achilles tendinitis, and shoes that are too tight can cause plantar fasciitis.

Flaggy,

I have an additional suggestion: try a shoe size half a size larger. From years of running, your feet become flatter, and thus, a little wider. When I had a bad case of Achilles T., I moved up from a size 10.5 to a size 11, which relieved a great deal of pressure on my Achilles. I also bought a pair of orthodics, which helped too.

If you don't heed my advice and quit running then go to plan B. Go 1/2 size larger on shoe, rip out (or take out) the insert and replace with the Spenco orthodic "Crosstrainer" model insert. This insert is amazing as it will cure most foot ailments for $20.

www.spenco.com

Tight back muscles, tight hammies, tight calves - tight achilles. It's called kinetic chain.

Of course you don't want to stretch all the back muscles without also stretching the front muscles and the side ones too.

tis worth the time.

Bono,

Took your advice - just bought a new pair of Nike Air Structure Triax and went a half size bigger than I usually get. Turns out they seem to fit better than the size I was wearing - you just get used to a size and stick with it - good advice - thanks.

Also, in so doing I have ended my brief stay with Mizuno. perhaps my own fault that I got achilles pain due to 600 miles on the shoes and they were probably a half size too small, but I've done probably the wrong thing before and never had that problem, so on to motion control shoes it is.