Sore Achilles

Discussion in 'Health and Fitness' started by gambler, Nov 23, 2009.

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  1. Any Tips to ease achilles when training. Especially on a CFT or walking with boots. I have a pair of Han Wag boots which are comfortable. I use an anti inflamatory gel before training which helps a little but need further advice. Been 4 times to a physio and they said to rest but as many of you know you are unable to rest as you have to maintain a good level of fitness.
  2. Sounds like you may have Achilles tendinitis. Have you got flat feet? Do you overpronate? Have you overdone it lately? You may need orthotic insoles though your physio should have sussed this. Achilles tendinitis can be a pain (literally) to get rid of. Stretching the two calf muscles and hamstrings helps as does rest.
  3. You fitness will never improve if your carrying an injury and dont rest in order for it to heal. Applying brufen gel etc, is just masking the proplem. Your going to have to bite the bulllet, stop running and rest. Once you have rested it and are able to return to running/tabbing, then you can figure out whats causing it and how you can prevent it.

    Firstly warming up and stretching the achillies and calf muscle properly is essential - as is stretching at the post workout cool-down. Also look at your boots - Hanwags are great but they do have quite a rigid sole. Perhaps they are not right for you? Do you have same problem when running in trainers. Look at each potential cause, break it down and see what your left with.

    The key thing here however is in your last statement. " they said to rest but as many of you know you are unable to rest as you have to maintain a good level of fitness". Why cant you maintain a good level of fitness in other non-impact activities? Cycling, swimming, weight training and circuit training are all great for both aerobic and anaerobic fitness so mix it up!!
  4. Cheers looks like i need a new Physio. Ill seek further advice and get to the gym and start other non impact activities to see if that helps .
  5. This is vital in formation! I suffered from Achilles tendonitis for many years and had a variety of treatments. In the end I found that NOT wearing boots for training plus stretching before running was the solution.

    1 You need a really good pair of running shoes that will absorb some of the shock. I overpronate, though I don't know if there is a connection. Go to a specialist shop and get them to diagnose you. Wear boots only when required by orders.

    2 Do the standard Achilles stretching exercises before running if you do no others.

    And the best of luck.
  6. Shock loading the achilles with toes pointed down seemed to be the source of my problems. Explosive step-ups on a high bench, as you plant the foot on the gym floor on the "down" there's a hell of a funny force going through your achilles, with your foot pointed downwards, a movement unseen in nature. Running in rigid soles is also going to introduce some funny forces.
  7. Seek advice from a different physio!!

    Do calf and achilles stretches every day (couple of times/day), and after each training session. Also stretch shins, hamstrings and glutes.

    Build up calf muscles (with light weights).

    Ice your achilles after exercise.

    Wear the "correct" trainers for your gait.

    Lowa boots have good ankle support.

    Avoid hill running, running on treadmill at an incline, running with weight etc.

    Build in appropriate rest, and do not over train.

    Periodic massage and ultrasound from the Physio can help.

    Some people can never rid the themselves of an achilles ache, but it can be managed long term, and prevented from becoming a chronic problem by continuing with the above.