I just got over achilles tendonitis, i gave it tons of rest, and it doesnt hurt me at all. But now i am back running. My fitness, because of swiming and biking, is still really high. I have done 8 mi runs without being tired at all, but after, my calves are a little sore (they havent done this in a while, like 1.5-2 months) after the run and during the next day. I know its just my legs getting used to running again. My question is this, how do i get my legs used to high mileage fast without overworking them, and getting injured again. Should i not run much, and ease myself back into frequency and distance (i.e. is there no way to speed it up)? Should i do more speedwork? Or, should i do lots of small runs? I have my first race may 23rd (1/2 IM). Im not worried about it because during endurance work ive doubled the distance in both the swim and the bike, and as i have stated before, ive had 8 mi runs without problem. But, i want to do well in this event, so i would really like more run work.
I had the same problem . Ice the problem area. Use only good suportive shoes. Do the stretch thing. I only run on tera softa. Listen to your legs on hard workouts. Have a great tri season.
The Dirtball
My leg feel great !!
This is great advice. Follow it.
Rest days. Progressive load. Recovery runs. Most of your running on softer surfaces. (Now why don’t I do that? Too stupid I guess.)
In addition to all the great advice above, consider doing a personal checkup on those calves. You say they’re sore? You may be having some muscle spasms, adhesions, or contractions. Rest, ice and stretching helps, but working on the trouble areas with massage will speed healing.
I too am managing achilles tendonitis caused by improper POSE technique and too little recovery between sessions.
My favorite massaging devices are 1) the knuckles of my closed fist, 2) 12’ & 18" wooden dowels, and 3) kneecap of my opposing leg. It’s a search and destroy mission. You know the drill - 1:00 over each painful spot. Repeat frequently.
I guess i was really wondering if multiple small runs would be better. i.e. two 4 mi runs instead of a 7 mi run
I already stretch at least 5 times a day, massage twice a day, and am training cautiously
First, you should try and figure out what caused your injury and address that so you won’t re-injure yourself.
I think higher run frequency would indeed be a good idea. It will increase blood flow to the affected area and also afford you a more gentle way to get in some extra volume. It’s always a good idea to increase frequency first, then duration.
In addition to stretching and ice, I would definitely incorporate heel raises into your regimen. I had an Achilles’ injury a few months ago and once I was pain free I started doing two sets of 30 single leg heel raises each day, one in the morning and one in the evening.
You also probably want to stay away from steep hill climbs until you are absolutely free of undue soreness.
This is an excellent page on treatment of Achilles tendonitis:
http://www.coachkp.com/tipsarticles/achillestendonitis.htm