I’m not sure how I did it, maybe during the Corp Challenge last Wed. in Boston, but my achilles is a little sore. The closest comparison I can give is that it’s almost like a charlie-horse. No sharp pains. I did run 10 yesterday, and 5.5 with a 20 mile ride the day before. It was sore during all, but not so painful that I couldn’t continue.
I took today off, but not sure how many additional days I can take off, or if I should just stop running. Could I continue to bike? I know I can swim.
I also read that trying to stretch it may not be so good since the pain could be from just that, the achilles being over-stretched.
i just had the exact same thing (sounds like)…i think i got it from walking like 5 miles after a race in my flats.
i have two trainer friends and they told me the same thing…i did it and the pain was gone in about a week. less each day.
ice as much as possible. if you can do ice rubs its even better. elevate alot. stretch, but no pain stetching. do lots of pointing your toes down then up towards your knee. this next one also helps if you have someone to help you…lay on your stomach, have them hold your foot up (bend at the knee) extend your foot like a ballerina (sp?) have them hold it and you relax. as they flex your foot towards the knee have them rub your achilles starting at the heel then rub down into the calf, then repeat…do as much as you can with no or very little pain. also do calf raises if you can, start with both feet and go as high as you can (stop when you have any pain)…you’ll notice it get a little higher each day…when you can, just do one foot calf raises…at first i could barely do both feet with no pain, 2-3 days later i could do them ok with both feet, but still couldn’t do it one-footed…2 days later i could go a little with one foot. 1-2 days later almost like new again. they also both said no running…light cycling and swimming ok, but running could cause more injury. take it easy and it will heal fast!
Huge help - thanks Luke. I may do an easy ride in the AM and try to ice it down as much as possible. I was worried about the stretching and will go light and keep the pain factor in mind. Thanks again…
Be very, very careful with achilles injuries. My mildly sore achilles eventually turned into a 2 year layoff, thousands of dollars in physical therapy, yada, yada, yada. I’m still not as fast now as I was before all the problems, but it is finally cured. Good luck.
I just got over AT tendinitis this spring. Check out the stuff Micheal1982 refered too. I found the injury was not very painful so I had to “listen” very carefully. I was able to keep training but the swelling and gritty feeling were a bad sign. I tried stopping for a few days, NSAID’s, ice, orthotics and the night boot but it did not go away till I stopped ALL cycling and running for three weeks. I found even “light” spinning on the trainer just irritated it. I took the advice to stop and am looking forward to IMCDA now, a few weeks short on training but I’ll make it. That’s my recent expierience FWIW, hope it helps. Take care of that AT and good luck!
I had achilles pains for nearly two years, muscling through the pain and not looking forward to my runs. I did all the stretches recommended on the NISMAT site. It wasn’t until I read about a stretch that is a slight variation of the stretch that is shown in the right photo of the first pair of photos shown. The photo is of the guy with his hands against the wall and his leg slightly bent. When I started to raise my heel off the ground of the back (slightly bent) leg did my pain permanently go away. You have to raise up and down repeatedly to elongate the tight achilles band. Its been 3-years of pain free running!
I had the same problem about 4 weeks ago, I am completely healed as of about two weeks ago.
I took a couple days off cycling and running and when I did begin again I iced it down after workouts.
But what really did it for me was this website (sorry I forgot the name or URL but someone here should be able to provide it or try searching). The website was created by a lady who authored some apparently very good books on sports physical therapy. She has an excellent bulletin board where I found the remedy for my problem.
Usually the achilles soreness is caused by tightness in the soleus or gastrocnemius. By ringing the muscled downward towards the heel the muscle will loosen up and relieve the strain from the tendon.
I used a rolling pin on my soleus a couple times a day and was much better after about a week; it made a huge difference for me.
Thanks again to everyone. I’m sorting through information and will see what works. It’s better today, and getting iced now. I have been doing some light stretching as well. Based on responses I will plan to take as many days off as needed. After a half marathon last fall I developed PF which took me out for a couple of weeks. That’s OK in the fall, but not now!