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Yes, and although I'm back running it still niggles, so lots of stretching and strengthening going on. (Except I keep forgetting to do my heel raises. Naughty.) It's a lot better than it was.
It's a bit of a bugger and I'm not sure there's a magic way of dealing with it, other than a trial-and-error combination of the following:- Don't run!
- Run, but not too hard, and avoid hills. (Too much pressure on toe-off.)
- Lots of stretching, particularly calf (particularly the soleus/lower calf), but also glutes, hamstrings. Including the foam roller, full length of the calf.
- Strengthening: my physio has got me doing heel drops, progressively loading (reps/weight/off a step or incline board).
Play it by ear, do some cross-training and re-introduce running if it feels OK, have a day's rest before the next run, etc. I'm literally just about to get on the foam roller, to give myself a chance of getting through the 20 miler planned for tomorrow morning.
Good luck!
edit Best strengthening exercise is heel drops. I mistakenly typed heel raises originally, but it's the very slow drop of the raised heel that has the best effect.
- Don't run!
PhilPub-
Thanks for the tips Phil. I think I've ran about 4 times in the last 3 weeks, so it's definitely getting a rest. I'll dig the bike out, do regular heel drops and try to have a positive outlook.
Well done on the 20mi both of you! In contrast, I spent the day at a children's farm. To clarify, a farm aimed towards children, not where children are being farmed.
pifko
Achillies feels fucked. Felt fine for the entire 19mi last Sunday, but it kills even walking half a mile into town.
Think I may stop worrying about the Mara training, forget the 3:30 target and just see how it feels in just over a months time. Gives me a chance to actually get back on the bike for a change.
@philpub didn't you have some Achilles issues recently?