IMFL in 2 weeks, tight left Achilles after RR last week...HELP

wareagledusty

 I had a great final RR last week and afterwards noticed my left Achilles about 1/3 way up my calf was really tight.  Rolling etc as treatment this week.  Work kicked my butt this week which was probably a good thing but I just went out to do the 90' run and while legs felt awesome the Achilles started getting tight 3 miles in so I am walking it bac in.  I just read the post on Achilles tendinitis (while walking...)  and it was helpful.  My question is this: what do I need to do to make sure that when I toe the line in two weeks I am as close to 100% as possible?

vrk3ds

Dusty,

If you have someone near you that does ART
Active Release Therapy, that really helped me!
Also try calf raise type stretches. And if you havent already check out Leigh Boyles site for specific stretches to do!

Dave Campbell

Hey Dusty, with 2 weeks to go, get healed up. You can't materially improve your fitness for race day in 2 weeks, but you could certainly limit your abulity to use all you've built if you go in injured. As Scott suggest, its maintenance time. Good call on walking it in. You'll be suprised how those little aches and pains will clear up if you take care of yourself. The hay's in the barn now.

wareagledusty

Thanks guys. I am gig to follow all the advice in the other threads on Achilles and really take it easy this week. Lots of rest, ibuprofen, stretching/exercises and going to see my ART folks tomorrow. Freaked me out yesterday, too much work over the past year to have something slow me down now.

Gordon Cherwoniak

Dusty,

I've has the achillies flare up on me a couple times from tri training this is typically an overuse issues that rest, stretching and ice help out.  The one instance that I had the work issues was when I took two week transition between the OS and my plan last season.

For me I know the quickest way to get the issue resolved, but not necessarily optimal.  Below is from a previous post:

For me I did a lot a icing and anti-inflamatories from a doctor. While I normally stay off the stuff I know that its the quickest route to recovery so I bit the bullet and managed the issue for about 3-4 weeks with prescription anti-imflamatories (50-100 mg 2X day). While I'd not recommend the NSAID's route while still running I started on them after a couple attempts to come back and noticed that the recovery was slow.

Also after I finally made it back to running I did short loops close to home or on the treadmill so I could shut it down early if there was any pain. I went to long once and the pain will just continue or come back worse.

Be careful with the prescription anti-inflamatories as they can mask a lot of pain especially when the dosage goes up. I know this from a former time when I took much heavier doses for my knees and at times achilles while figure skating. It kept me on the ice but once I figure out the solution was to strenghten the knees with a few exercises I never had any problem in the last 3-4 years.

Gordon

gsadleriii

Dusty...I had a similar problem a few weeks out from IMUT this year. On the advice of the group, I just stopped running until the race (and added lots of ART and Ice). Kept my biking and swimming. Race went very well with no pain. You aren't going to add any fitness at this point but you might very well injure yourself enough if you continue to push that you will have to cancel or pull up short on the run. Not worth it in my book. Get some rest and you'll have a great race.

joehill

Dusty,

Been having the same issue leading up to B2B HIM this weekend.  My chiro does graston which I have had done on a regular basis the last couple of years.  Painful as heck but works for me.  Think it is similar to ART but just uses a special tool??

Agree with everyone else, not going to lose any fitness now so just let it rest and recover.  Crashed my bike 2 weeks out from B2B last year and did some pretty good hip damage so no running up to race and ended up with a run PR. 

Good Luck!!!

Coach Patrick

Rest is the best...you'll be amazed at what it can do for you...just make sure you are doing all the self care stuff you can think of! Keep us posted!