Achilles Injury

katematt313
katematt313 Posts: 624 Member
in Fitness and Exercise
I think I strained my Achilles. I started a running program, and thought I was doing everything right. Three weeks in, and now I'm limping, and can't flex my foot without Achilles pain, can't toe off with my left foot while walking. It is a stinger in the morning, and though the pain decreases through the day and mobility increases, it really hurts.

I've been icing/heating, doing ibuprofen, gentle stretching (calf dips on the stairs as tolerated), and slowly, gently, walking in my sneakers. I am not getting better, after 5 days.

I am going to the MD today.

Anyone have any good tips for treating an aching Achilles? What can I do to prevent further injuries?

I have lost 42 lbs, and am working on being fitter. One of my lifetime goals is to be able to run distances. I am just starting to be an athletic person, and so proud of how far I've come, but these little set backs are upsetting, and make me realize that I have a good way to go.

I APPRECIATE ANY HELP YOU CAN OFFER!

Thanks :)

Replies

  • blueridgeloner
    blueridgeloner Posts: 56 Member
    I'm in for any advice to, as I am dealing with the same thing. Mine don't seem to be as severe though.
  • Lulabell1285
    Lulabell1285 Posts: 1 Member
    Hi Guys - Sadly, I'm dealing with the same injury, but not limited to just my achilles. I've seena a podiatrist and she's set me up with a physical therapy regimen twice a week specifically to strengthen the muscles in and around the effected tendons. Focusing on building up the areas surrounding and connected to the tendons is supposedly what makes this go away. It is working, albeit not as fast as I'd hoped. It's been a 2-3 week journey so far and when it gets too inflamed I sit around in a boot most of the day (not exactly my idea of staying on track with the MFP stuff!). I'll get there, but totally agree that it's disheartening!

    Ice! Rest! Medicate! :) Best of luck to you both!
  • dbmata
    dbmata Posts: 12,950 Member
    1. Get PT
    2. Fix your running form
    3. Get conditioned
  • wkwebby
    wkwebby Posts: 807 Member
    I used to have this pain in my achilles every morning and when I was "cold". Both my trainer and PT had suggested that I massage it every morning until the pain subsides to get additional blood flowing through it.

    The pain would lessen or go away after walking a while and warming up (so distances were easier after like the first 2-3 miles), but then cool down was almost doubly painful.

    Massage the tendon up and down (in the direction of the tendon) kind of squeezing it between thumb and forefinger and also pushing into your calf (two directional if that makes sense). Put as much pressure along it as you can bear (almost like a foam roller pressure) and heat up the area nicely. Get some good blood flowing through and it will lessen the pain. Also you can try the alternating heat/ice thing some people like to do, but I find that it doesn't quite get into all the necessary areas that are in pain like just your thumb and forefinger can.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    I think I strained my Achilles. I started a running program, and thought I was doing everything right. Three weeks in, and now I'm limping, and can't flex my foot without Achilles pain, can't toe off with my left foot while walking. It is a stinger in the morning, and though the pain decreases through the day and mobility increases, it really hurts.

    I've been icing/heating, doing ibuprofen, gentle stretching (calf dips on the stairs as tolerated), and slowly, gently, walking in my sneakers. I am not getting better, after 5 days.

    Read this and follow the instructions.

    http://runnersconnect.net/running-injury-prevention/achilles-tendonitis-and-insertional-achilles-tendinopathy-in-runners/

    Five days isn't that long of time. You might need to take a month or two (Or three or four) off from running. I cut out running for 5 months and mine still isn't perfect. What's been helping me the most is the contrasting hot/cold foot bath. It didn't get better for months until I started doing that. It still isn't perfect but it's not bad. I just ran 6 miles this morning and it's not the slightest bit sore.

    Be patient and fix this correctly or you f**k up your achilles and end up needing surgery.
  • katematt313
    katematt313 Posts: 624 Member
    Thanks for the replies.

    The MD said it is achilles tendonitis. It is an overuse injury. He thinks I've been increasing my running distance too quickly. There is a general rule that he recommended, which is to increase distance by no more than 10% per week. So, I have to let the tendon heal and be pain free before I start up again. The MD did not Rx PT, but said to do gentle strengthening, stretching, walking, icing/heating and just be careful with it. He also recommended heel inserts to cushion the heel and to elevate the heel slightly. And, he said no barefoot walking around the house - you have to cushion the heel with some sort of shoe or slipper. After just a few days of making these additions, I am feeling better. I think time has helped, but also think that the heel inserts are really making a difference.

    Once I feel better, I need to start with a conservative baseline for distance, and add 10% per week to it as I progress.

    It helps that my MD is a runner. He had a lot of good input. He did not think that my running form was the issue - he said some people are heel strikers, some people run on the balls of their feet. You should do what is comfortable and natural.

    My problem was more about conditioning and not increasing distance too quickly.

    If you have a similar issue, get it checked out. The MD said that people who ignore achilles tendonitis can break down their achilles and end up with permanent problems.

    Hope this helps others with the same issue :)
  • legless11
    legless11 Posts: 21 Member
    That's interesting about no going barefoot around the house, that makes sense, thank you for sharing that. My Doctor didn't mention that. I've been suffering for a few months with achilles tendinopathy and its miserable. Mine are improving slowly, it sounds like you're on the mend, I hope you're up and running again soon.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    You should also research your running shoes before buying them. Try to get something with at least a 10mm heel to toe drop. The closer you get to zero the more stress it puts on your achilles.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Eccentric exercises may help, according to studies (which i can post if anyone's into that stuff):

    - this is for mid-portion Achilles tendinopathy:
    https://www.youtube.com/watch?v=M6EKuuZ7C2E

    - this is for insertional Achilles tendinopathy
    http://www.youtube.com/watch?v=XYl8pOkw-aE

    Also, when you are not running, wear shoes with a zero heel-to-toe drop, or as close to zero as you can tolerate. Raised heels (= most shoes on the market) compress the Achilles tendon and reduce its extensibility. This is why there's such a high rate of Achilles strains. If you must wear shoes with raised heels, consider wearing a night splint to stretch the tendon.

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