Any advice and exercises recommended for a sore achilles?

jacki865

I overdid it on the incline training and now my lower leg feels tight whenever I try to do anymore than walk. I didnt think it was that bad until I tried to do a trail jog and had to give up cause it started throbbing. I have been taking ibuprofen and icing it and even bought a compress sock to go over the ankle. I dont want to abandon my fitness goals but I also know if I keep pushing the tendon I will end up making it worse.

I read that this is a common athletic injury. Has anyone had any experiences with it? What did you do you for exercising? Is elliptical and stationary bike a good alternative? Would walking a treadmill or Aerobics class be advised since It only bothers me when I jog or add incline? How long did it take you untill it stopped bothering you?

LKArgh

Stop any activity that causes pain. If this is very recent (i.e. a few days only), rest completely and see what happens in a week or so. If this has been going on for more than a week, talk to a dr to verify if it is a tendon injury or not. In case it is actually the achilles, you are facing several weeks, if not months, of no running, uphill walking, aerobics etc.

humbled380

Bio freeze! And taking it easy

DM01234

What helped me tremendously was using a roller a few times every single day on it. I actually didn't have an "official" roller so I used a rolling pin. A bunch of clips on YT show this.