I suffered achilles inflammation/ tendonitis from running last year, and am slowly working my way back into running after 3 months off. I have been doing eccentric calf raises to build strength and am now able to run for 30 mins without any problems.
However I still find that my achilles takes about 5 minutes to “warm up” in the morning. When I get out of bed my calf/ achilles feels stiff and I spend the first 5 minutes hobbling around. Going down stairs is a disaster, I have to use the rail to lower myself gently onto the formerly injured leg. This gradually fades after moving around a little bit, and after 10 mins of standing up and moving around everything is fine. So is this just me getting old, should I expect it to go away, or do other people have this and just suck it up?
That is very common when yuo have had Achilles issues. I would suggest looking into a Night brace / Splint. It will keep you ankle @ 90* during the night and greatly helps alleviate the symptoms you encounter in the AM.
I just picked up a new one from Pro-Tec that is pretty comfortable. Still takes some getting used to, but this one is better than most, IMO. I’d recommend removing the toe lift from it, since that is more of a use for PF.
I develop achilles tendonitis last June. I could run again in August but until very recently, same symptom. Hobble around 10 minutes in the morning, needing the rail to get down stairs. Pain in the ^&# to get up for that 4AM pee.
In mid Decemember I started the 100 run challenge. I decided to run more frequently and every day.
In order to fit it in my schedule I run every morning on a treadmill at work. After 30 minutes or so of running, it takes me 10 minutes to stop sweating, so I use that time to stretch my calves and do my eccentric calf raises. Convenient since the gym is one floor above the locker room. I run, stretch 5-7min and go down the stairs backwards doing eccentric calve stretches (5-7min). The 5 weekdays. Weekends I just run.
So two weeks after starting 1) running short distance every day 2) doing 15 min stretches immediately after the run I have no more early morning pain at all. Maybe it’s a coincidence. Maybe it’s the new routine.
Other symptom : they used to hurt more the day after a ride as well.
@ Chipmunk & marcag - if you haven’t already, try moving your cleats all the way back towards the heel. This helps alleviate stress on the Achilles when riding.
Also don’t stand for extended periods, such as climbing. By and large, my Achilles always felt better after riding.
I would flex my feet up and down for 2 mins before getting out of bed. It helped warm up my Achilles and plantars fasciitis before I put me feet on the floor. Seemed to help alot when I had AT and PT.
Just completed my second run post achilles tendonitis, first 2mi yesterday, than 3mi today. It was after near 3 weeks of no running at all with full cycling and swimming schedule as usual.
I found that massage of the tendon before I get up helps a lot with blood circulation after a night of inactivity. I don’t have any issues going down stairs and no AM soreness. Will see how the comeback goes.
Not to hijack the thread, can one of you reflect on eccentric calf rises, is that actually heel drops with using the other leg to bring yourself back up again. What else can we do to strengthen the tendon post acute phase.
Yep, eccentric calf raises are weighted heel drops, like you describe, with the other leg used to raise yourself back up. I do mine in the morning wearing a bathrobe and holding a Gibson Les Paul in its case as the weight, to add a little more eccentricity.
You may want to buy a balance pad and alternate standing on one leg on it. from there, you can graduate to bending down and picking up cups form the ground on one foot.