Runners-Sore achilles?

lporter229
lporter229 Posts: 4,907 Member
in Fitness and Exercise
I am training for a half marathon which is just over two weeks away. I have noticed some soreness lately in my left achilles. It's not super painful, but more like a slight strain. I am looking for advice from runners on how to handle it. Should I adapt my training because I don't want to risk injury? Are there any stretches, etc that might help keep it in shape. I also do strength training videos and yoga three days a week. Should I continue to do these? Like I said, I do not want to have an injury when the race is so close...just seeking advice. Thanks!

Replies

  • lporter229
    lporter229 Posts: 4,907 Member
    Anyone?
  • RAF_Guy
    RAF_Guy Posts: 230 Member
    Stretch it 3 times a day. Stand on a step, keep your left leg straight and place the toes of your left foot on the edge of the step. Bend your right leg so your left heel is pushed down. Make sure you support the weight on your right leg. Hold the stretch for 5 seconds, push back up with your right leg, shake it off and repeat 4 times. Do this 3 times a day if you can and you will soon notice a massive improvement in your achilies.
  • litlhols
    litlhols Posts: 2
    Hi there, I am an athletic trainer. This injury (strained achilles tendon) is very common in runners. Basically you need to manage the symptoms at this point. The injury will be aggrivated by "calf raises" since that is the motion the achilles aids in. So during your workouts if you can avoid these that would be good, and allow you to keep running. Can you stretch on a step? Put your toes on a step and allow your heel to drop down, and you should feel this stretch in your calf/achilles, to target your achilles more bend your knee and it will target your lower leg. Be sure you are icing for 20 minutes following activity and if you have access heat it for 20 minutes prior to activity or get an active warm up. The worse thing that an happen is you will develop tendonitis which is a chronic inflammation injury.

    Do you wear good supportive shoes with a solid heel cup? You may want to try inserting a small heel lift you can find in dr scholls isle. Hope this helps. But treat the symptoms...if you are having pain and inlfammation take Ibuprofen and Ice, stretch and massage before and after activity are also good options!
  • lizard053
    lizard053 Posts: 2,344 Member
    Take an NSAID before running to help minimize swelling. Adjust your stride somewhat, because pushing off with your toes will aggravate it. And avoid hills during these two weeks! Definitely do those stretches too. Even if you have to stand on the curb outside, it will make a huge difference in how it feels!
  • lporter229
    lporter229 Posts: 4,907 Member
    Thanks for the advice. I will try these!
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Adjust your stride somewhat, because pushing off with your toes will aggravate it.

    This is just asking to injure something else. Adjusting your stride always has ramifications on other body parts.

    Stretch the calves, don't do the hard exercises that aggravate it, ice, NSAIDS and then after your race, some rest.

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