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Achilles Tendonitis

Danielle SantucciDanielle Santucci
in General Training Discussions

Hoping to get some help from anyone who has suffered with achilles issues.  For over 6 months now, I have had on and off issues with my achilles.  Im sure it is an overuse injury, but no matter what I do (eccentric stretches, rest, ice, etc) the minute I push my running pace its there.  I'm extremely frustrated, because I feel like my body, lungs and mind want to go faster but my achilles scream at me every time I attempt.  Hill workouts (which I love) have become non-existent.  Days I do not run and the days I run snail pace, they are fine…its the stride(s) day and tempo days that leave me hobbling for the next 24-48hrs.  Any ideas of what I should do?

Thanks!   

Comments

  • Brenda RossBrenda Ross

    Not sure what shoes you are running in,but maybe you need a shoe with a higher heel profile? You did not mention stretch training. Are you doing anything for the lower legs?

    Achilles Tendonitis 

  • cgres123cgres123
    If it hurts don't do it. I'd forget the strides and hills for a few months and run where you don't feel the pain. At least this will allow you to make some head way to racking up the miles and endurance.
    Achilles are rough to work on as they don't get a whole lot of blood flow so it takes a long long time to heal the injury up. I'd go out and run for 5 - 10 min then stretch that area out for a few min and continue running. Finish your run and stretch again.
  • John BayoneJohn Bayone
    I had similar problems with my Achilles last summer and could not run on it for a few weeks. Look at http://www.athletestreatingathletes.com/ata-blog/2013/03/achilles-tendonitis/

    Following the direction on there as well as seeing a local chiropractor for a few weeks for active release therapy on my calf and achilles it helped loosen up my calf, taking the tension off the achilles so it could heal up.

    Good Luck.
  • Scott AlexanderScott Alexander
    I switched to Altra zero drop shoes at the beginning of 2013, and within weeks had some serious tendonitis.

    My chiro did some ART and Graston, along with some ultrasound "massage" and it got better. BUT, it was always there, on the edge, just waiting to come back. I could feel it.

    So, I got myself to a PT for corrective and strengthening exercises. That whole chain of your leg, foot, heel, ankle, calf, quad, hammies, glutes and more. Everything! They are all connected and one weakness in the chain can - and frequently will - cascade downward.

    I'd suggest a PT visit with a functional strength assessment. In my experience, someone ALWAYS has something to address. In the end, if it doesn't address the Achilles issue, you still come out with addressing other area(s).
  • Danielle SantucciDanielle Santucci
    Thanks for all the feedback. @Brenda, I think I may need to invest in a new pair of shoes with a bit more heel(for a little relief). Also I need to get into more of a consistent stretching routine too. @John , thanks for the link, this is very valuable info and I'm going to start incorporating these excersices into my daily routine. Again, thanks everyone!
  • jimmy augustinejimmy augustine
    D - I have bee nwrestling with this for years. And like you it seems like it is intensity that brings it on. Im 5 days off running because I lit mine up in a z4 mile repeat on monday.
    Ice helps me. Arrosti helps me a ton. It sound similar to ART. Also, the heel drop on the shoe is an issue for me. Too little drop and I can promise you that I will have problems.
    When I am running, I make sure that I warm up for a LONG time. I tend to put hard intervals towards the end of workouts regardless of how they are written.
  • rwsmith96rwsmith96

    I have had lingering AT since December 2012.  I had to stop running for 4 months, right before my first HIM.  That was fun! (It wasn't.)

    I'm at ~95% now...I feel a little pain but I can train 100%.  Here's the changes I've made that have helped me:

    1. Switch to Hoka One One (Bondi for me).  These shoes have made me enjoy running a lot!

    2. I bought a Garmin foot pod and worked on holding my cadence at 85-90 regardless of pace.

    3. I shortened my stride.  I think about trying to land my leading foot behind me (you can't do it but it's a good mental image to hold) and then use my glutes and hams for propulsion.  There are some other threads around here on running form that I consulted.  I also just watched Rinny Carfrae at Kona last year over and over.  I won't ever be as fast as her but that's how I want my run to look.

    4. I am careful about running hilly routes.  I live in Seattle and there are tons of hills here.  Every single route I was ran had 100 to 300 feet of elevation change.  Now I have some flat routes, and I only run the hilly routes once a week (or less).

    I'm sorry to hear about your issues.  AT stinks.  Good luck!

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