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Achilles Tendon pain

clehman71
clehman71 Posts: 139 Member
edited December 2024 in Fitness and Exercise
Does anyone know what to change to get rid of Achilles tendon pain? I have tried new shoes (3 times) and different brands. I went to a specialty store for running shoes and I still have the same pain. Is there a stretch I can do before or during that will help alleviate the burn? By the time I get home after 4-5 miles I am almost limping. HELP!

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I used to get really sore achilles tendons on my Saturday runs after playing soccer on Friday night (stopping, starting, changing direction etc) and found that building calf raises into my strength workout helped with about 90% of the problem.

    I also stretch them before my runs by standing with my toes on the step and lowering my heels for a count of 20 seconds (after I've done my other dynamic stretching and have increased the blood flow to my legs - don't do this cold)

    Hope this helps.
  • Tropical_Turtle
    Tropical_Turtle Posts: 2,236 Member
    I have chronic achilles tendon pain - I have to get inserts to lift my heel up because the backs of the shoes rub and irritate it. I stand on my heels, and drop one foot down and lift it back up again. I do that 40 times each side. It also from what my podiatrist says is strengthens my achilles.
  • geregam
    geregam Posts: 17 Member
    I had Achilles Tendonitis about 4 years ago, to the point where I could not walk. At the time, they gave me a steroid pack to reduce the inflammation, and then I went to Physical Therapy.. The PT helped more than anything else, and continuing it at home has kept the pain away:

    1) Heat: Before doing any stretching exercises, use a heating pad or microwave a damp towel to heat the area around your achilles.
    2) Stretch: There are literally hundreds of stretches, however, the most effective for me at home were the towel stretch (loop a towel around your foot (near your toes) and pull your toes back towards your body). Googling any calf/foot stretches should give you a much better description
    3) Strengthen: This is key. You need to strengthen everything around that, especially your calf. Calf Raises are good, but make sure you reverse the resistance by trying to "pull" something using your toes. For example, have a friend sit facing you and have them wrap a towel around your foot at the toes. While they pull the towel toward them, you pull your toes towards your knees.
    4) Ice: After all this, ice the area down (10-15 minutes tops)

    The whole thing, at PT, took me about 30 minutes, but if you do that for 3-4 times a week, you'll be in good shape.
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