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Achilles problems are really annoying. Mine just flared up again and they take ages to go. Any tips?
jackc-
Hmm, where to start…
There’s a lot of literature out there. Current clinical protocols could be summarised as:
Complete rest: no
Stretching: no
Managed load: yes
Eccentrics: yes
Isometrics: yes
Inflexible shoe: no
Stiff heel counter: no
Plyo: not until a long way into rehab
Heavy slow resistance: yes
Direct massage: no
Release of calf muscles: yesI’ve not been consistently pain-free for nearly 2 years now, always succumbing to my urge to compete (everything from 60m, to XC, to half marathon). So I’m now thinking I’ll forget my goals for this fucked-up season, take a prolonged break from running (an essentially plyometric activity), keep working rehab, reintroduce running VERY carefully a few months down the line.
Best case scenario, I’m able to compete next year; middle case scenario, I’ll be competitive for the National Masters’ stuff in a few years when I enter the 50-59 category; worst case scenario, I’ve left it too long without resting from hard running/sprinting, and sections of my Achilles are irreparably dysfunctional and/or necrotised.
I’m finding it hard to be upbeat about it today.
One salient fact, if your injury is less chronic than mine, and something I’ll be adhering to on my return to running: tissue degradation is a normal response to training, and occurs in concert with tissue synthesis immediately afterwards. But the rate of degradation is higher than the rate of synthesis until 30 to 36 hours have elapsed (more time the older you get). Therefore high frequency training runs a real risk of exacerbating injuries.
BringMeMyFix
I also prefer the morning, but have to be up on my feet for about an hour first until my Achilles eases up and I can stop hobbling.
On the warm-up issue discussed a few pages back, post-hobble I always do a few joint loosening movements (neck, shoulders, elbows, wrists, waist, hips, knees, ankles), and sometimes some glute activation things, but this is mainly because I’m old and knackered.
Everyday running: first km >5min/k pace, then ease into my steady pace.
parkrun, etc.: progressive ~3k up to ~4min/k pace, then 3 or 4 sets of strides (and maybe a bit of arm/leg swinging if I still feel creaky).
Winter Track: 3-5km steady jog, few sets of strides.
Summer Track: as above, plus about 20min of drills.
Racing 60 to 1500m: as above, plus more dynamic stretching, push outs (if using blocks), few more progressive strides – basically takes an hour to get ready for a 7 or 8 second race.
Cooling down? Limping home, or a few times round the track, some foam rolling and stretching at some point. All very rigorous and diligent, and yet I still have issues. What can you do?