Exercising with Achilles Tendonitis - Help!

Angellore
Angellore Posts: 519 Member
in Fitness and Exercise
I've had pain up the back on my heel on and off for a couple of weeks. For the last week I did mostly low impact strength exercises and it started to feel better, so yesterday I did cardio. Was painful as the day went on, woke up this morning and could hardly walk. Managed to get a doctors appointment this morning and he has diagnosed Achilles Tendonitis. He has told me to rest it for as long as possible. I am terrified of not being able to exercise - I seem to lose my fitness very quickly if I go more than a few days without exercising. I am around 290lbs so still have a very long way to go, and would like to know if there are any exercises I can still do? I know I need to allow it time to get better, but I have only just managed to reduce my knee pain and the thought of ending up sick because if my weight terrifies me. Please help! I did Google this but could only find info about the problem, no exercising answers! I am 35 years old.

Thank you.

Replies

  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    I feel your pain, my Achilles gave out on me on the treadmill in June this year, I could barely walk for 3 days after that. The best thing you can do to help your Achilles are eccentric heel drops, they really do work. Here's a link: http://runnersconnect.net/running-injury-prevention/achilles-tendonitis-and-insertional-achilles-tendinopathy-in-runners/

    Other than those I would do as your Dr suggests and rest it. I was only able to finally get back on the treadmill yesterday without pain for 1 mile, that's about 11 weeks since I injured it.
    You can still do lots of bodyweight exercises and of course, all you need to lose weight is a calorie deficit, so don't worry about your injury affecting your weight loss, there's no reason why it should.

    Take it easy and rest up! :smile:
  • mymodernbabylon
    mymodernbabylon Posts: 1,038 Member
    I tried to go against the option of rest and my Achilles tendonitis got worse. A lot. Rest, it's worth it. And then make sure you follow any exercises you've been given so as to not get it again - it tends to return if you aren't careful (I've had it twice).

    What I did find I could do while 'resting' - I went to the gym and found the arm cardio machine and used that (seriously hard work), lifted the weights I was able to do (according to doctor) and iced/rested/stretched.
  • mroo2014
    mroo2014 Posts: 50 Member
    Achilles Tendonitis is so painful and frustrating! As said above, rest is really important but this opens up doors to try new things!

    I rested, iced and elevated mine when it was really bad and just focused on core and arm workouts. Here's a link to a cardio chair workout: https://www.youtube.com/watch?v=6KKB5glk9fE&index=3&list=WL
    Each round only last a few minutes and just do as many as you can until you feel your heart rate is up... then do one more! If you can incorporate some lights weights in there too then that would be great. I made a bit of a circuit up with that chair cardio, arm strength and core exercises.

    Once it is healed up a bit I would highly recommend doing some stretches and strengthening exercises for your ankle to support the tendon: the heel drops mention above, writing the alphabet with your foot and others on here: http://www.patient.co.uk/health/achilles-tendinopathy and try do them a few times a week even after it's healed up- prevention is better than cure :)

    Also take a look at your footwear coz that majorly affects mine. Good luck and hope it gets better soon!
  • Angellore
    Angellore Posts: 519 Member
    Thanks everyone. mroo2014 that is really helpful. Glad I won't need to be completely sedentary!

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