After almost 2 years of being plagued with on-again off-again Achilles tendinitis, i stopped running completely for 6 months. It honestly took about 4 of those months to be able to pinch my Achilles tendon (on both feet) without feeling pain. I am going to start running again this week but i'm hoping someone out there with a similar experience can answer two questions for me:
1. Is there any training plans out there for starting back to running after Achilles injuries? Obviously starting slow is the name of the game. I was thinking something like this:
Week 1: 3 days a week, 2km each, slow pace
Week 2: 3 days a week, 3km each, slow pace
Week 3: 3 days a week, varying 3km and 4km
etc.
2. What do you recommend to do during this period? Rolling the calves for sure. Should i keep up with the eccentric calf raises? Is massage helpful? Icing? My ankles still feel quite tight in the morning, especially if I've walked a lot the day before.
Thanks,
Cam
1. Is there any training plans out there for starting back to running after Achilles injuries? Obviously starting slow is the name of the game. I was thinking something like this:
Week 1: 3 days a week, 2km each, slow pace
Week 2: 3 days a week, 3km each, slow pace
Week 3: 3 days a week, varying 3km and 4km
etc.
2. What do you recommend to do during this period? Rolling the calves for sure. Should i keep up with the eccentric calf raises? Is massage helpful? Icing? My ankles still feel quite tight in the morning, especially if I've walked a lot the day before.
Thanks,
Cam