achilles tendon

Angela4Health
Angela4Health Posts: 1,319 Member
edited September 2024 in Fitness and Exercise
Well, the last couple of long runs I've ran, Saturday and today, 8 miles each, I've had a lot of pain in my achilles tendon (right foot.). I'm guessing it's because I drastically increased my distance ... in fact, doubled it! My question is there any exercises I can do to make it stronger? I know how to take it easy and ice it and such to help the "pain" but I want to make it stronger so I don't have to deal with this or risk injury. Also, is there any great stretches I should be doing before and after for it? Thanks for your help!

Replies

  • jtp5184
    jtp5184 Posts: 138 Member
    My boyfriend just severed his and is in therapy now for that. They have him do a lot of exercises with therabands and soon hes going to start working on weight baring activities. The therapist said when he heals more balance activities help this too.

    It's not much but I hope it helps!
  • Gilbrod
    Gilbrod Posts: 1,216 Member
    Strengthen your calves and hamstrings. It sounds like you're fighting plantar fiscitis (*sp?) Stretch your calves and hammies real good after you run as well. I went through this when I first started getting back in shape. But also, make sure you don't have anything cracked or pulled or torn. We're not doctors.
  • MrsRawwwr
    MrsRawwwr Posts: 166 Member
    Ouch! I had problems with mine back in high school and every now and then it creeps up on me again. Make sure you are taking some anti-inflammatory (600 mg ibuprofen seems to work best for me), and you already know about ice. I've found that if I stand in front of a wall, put one heel on the floor with toes pointed up, then push the toes against the wall (I hope that makes sense), I have fewer issues. Good luck!
  • duncanryan
    duncanryan Posts: 122 Member
    As a physical therapist, I've seen this quite a bit. I think the biggest cause of this is what you said, doubling your distance. There's theories that state that a sudden increase in activity leads to injury of the tissue, which seems to be common sense, but there is evidence to back this up. Make sure that when you increase your distance, do so gradually. Maybe only add a mile or mile and a half. Give your muscles time to adapt, otherwise you'll injure them. Some light streching of the calf will help, along with ice and reduced activity. Make sure you give this time to heal, otherwise it will become a chronic issue that may eventually require cortisone shots or further surgery.
  • duncanryan
    duncanryan Posts: 122 Member
    Oh and is that pain in your foot or in the lower calf? If it's in the foot I'd potentially call it plantar faciitis, but there could also be a stress fracture. If it's in the lower calf, the I'd go with Achilles Tendonitis.
  • Angela4Health
    Angela4Health Posts: 1,319 Member
    Thanks for the feedback. The pain is right in the spot where my calf and heel seem to "meet".
  • duncanryan
    duncanryan Posts: 122 Member
    Yeah, definitely sounds like Achilles Tendonitis. Gentle streching, rest, and ice will help.
  • R4z0r4Mm0
    R4z0r4Mm0 Posts: 131
    I had achilles tendonitis Feb this year - and was on crutches for 2 weeks. Sports physio for 4 weeks. I overdid my distance too soon and did a lot of hills. My left heel still hurts a bit after my runs - so I quickly do a lot of stretching for at least 20mins after a 1km cooldown walk. Elevating and icing 2-3 times a day and calf raises makes the pain go away, ready for my next run in 36-48 hours - training for a 14km race in 7 weeks - good luck in you training! :)
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