I ran 12 miles yesterday as I'm training for a marathon.
I believe I'm suffering from achilles tendonitis.
Anybody in this forum have advice on how to deal with it minus the obvious (rest, ice, massage, light stretching, etc)?
I'm training for a marathon, so I'll taper my training to help heal this injury, I'm curious if anybody has tried compression socks or anything that might help during my runs.
Thanks in advance!
Foam roller. Foam roller. Foam roller. Make it your friend. Stay off the tendon itself. But use it to loosen the calves.
You said lite stretching - and my $.02 is to do it extremely litely - if at all. It can aggravate the tendon. I think the foam roller is much more effective at loosening things up and doesn't aggravate the tendon.
You can also use a rolling pin on your calves. Much more painful (typically) but really really effective.
Eccentric heel drops can also really help - but be very careful doing these when not under the supervision of a PT. Doing them when the tendon isn't ready can make matters worse.
"Kick off your high heel sneakers, it's party time."
-- From the song FM by Steely Dan
Thank you Jim.
To be honest, I definitely need to use the foam roller more. I will use them on my calves as I'm sure my tight calves is a primary reason I developed the tendonitis.
Eccentric heel drops are very helpful. Thank you much, I didn't even think of that. I'll try them when the inflammation is down.
I found this video on eccentric heel drops. http://www.youtube.com/watch?v=VKYnPr6Tw5o
I recently yanked my Archilles Tendon and I can echo Jim's recommendation regarding stretching - don't! And if you do feel like you need to stretch your it, do it carefully, slowly, and not too much.
After I pulled mine, I laid off running for two days, and then did a light run on day 3, icing it immediately after. It has felt good enough to run on, although tight at the onset of each run. it always seems to loosen up within the first half mile and I'm able to get my runs in, including long runs in (I did a 14miler this weekend). I ice it after every run and after long walks.
It is getting better, but it is still tight (it's been 3 weeks since I pulled it), and so I am very careful with it. I'm training for a marathon myself, and I don't want any debilitating injury!
Mine is starting to feel better too. However, I haven't tested it on a run yet but I plan on doing so this weekend.
I'll keep you all posted.
Thanks and goodjob on your blog bill!