achilles injury - how long to recover?
Discussion
I have been running for years, mainly a 7 mile route about 3 times a week just to keep in trim. I also run 5 or 6 local half marathons a year plus a few 10k's and other bits and bobs.
I have been pretty much injury free for some time but at Christmas I began to feel a little tenderness around the achilles on my right leg. I bought some new running shoes and carried on, the niggle remained but got no worse and I ran a number of races quite comfortably until about 8 weeks ago when I ran a fast (for me) 10k - at the end the achilles felt quite sore so I decided to give it a few weeks of rest - I have entered the Liverpool marathon in October and wanted to make sure it was ok.
8 weeks later, having done no running, I can still feel a tenderness mainly in my heel and lower achilles area. It can also feel quite sore after walking any distance and quite stiff first thing in the morning.
After 8 weeks i was really hoping it would be 100% cured, does anyone have a feel for how long this injury can drag on? I am keen to run again but aware that may set be back to square one. Equally, I am conscious that there may also be a pyschological element as I always feel aches and pains before a run!
Any thoughts please.
I have been pretty much injury free for some time but at Christmas I began to feel a little tenderness around the achilles on my right leg. I bought some new running shoes and carried on, the niggle remained but got no worse and I ran a number of races quite comfortably until about 8 weeks ago when I ran a fast (for me) 10k - at the end the achilles felt quite sore so I decided to give it a few weeks of rest - I have entered the Liverpool marathon in October and wanted to make sure it was ok.
8 weeks later, having done no running, I can still feel a tenderness mainly in my heel and lower achilles area. It can also feel quite sore after walking any distance and quite stiff first thing in the morning.
After 8 weeks i was really hoping it would be 100% cured, does anyone have a feel for how long this injury can drag on? I am keen to run again but aware that may set be back to square one. Equally, I am conscious that there may also be a pyschological element as I always feel aches and pains before a run!
Any thoughts please.
How long is a piece of string? I injured my Achilles last year and it was 12 weeks before I could even walk without a limp. Once I could put weight through the ankle again though the recovery (back to usual times and distances) was a matter of weeks rather than months, just had to start off running 3k routes at a slow pace, icing post run and taking it day by day. Soon found myself back up to 15k routes once my confidence returned. Have you thought about trying a physio just for a professional opinion?
D1ngd0ng said:
How long is a piece of string?
This.Have you seen a physio ? Rest might not be good enough, you really need to find out what caused it in the first place.
I'd be doing plenty of stretching and mobilsing....calves are a bugger to stretch and yours might be stiff/tight and also your feet. The latter might sound daft but obviously foott and ankle joints are very complicated.
I has something called Bursitis in my heel which took a long time to sort out and basically needed the whole area needed loosening up/mobilising.
Cheers, I have been doing the recomended stretching and step exercises for a few weeks now.
I have been planning to see a phsio and that may be the best solutions. I did try a short run after about 4 weeks of rest and that seemed ok and to loosen up, I then (foolishly perhaps) tried a couple of longer runs which again seemed ok but the 4th run was sore again and I only did about 100m before stopping....
One question is, should there be no discomfort at all before running again or is it an injury you can run off once it is more or less healed?
I have been planning to see a phsio and that may be the best solutions. I did try a short run after about 4 weeks of rest and that seemed ok and to loosen up, I then (foolishly perhaps) tried a couple of longer runs which again seemed ok but the 4th run was sore again and I only did about 100m before stopping....
One question is, should there be no discomfort at all before running again or is it an injury you can run off once it is more or less healed?
After having 18 months out due to achilles problems, I'd say it is one of the few running injuries you definitely shouldn't try to run off or run through 
The best advice is above though - go and see a sports physio to find out if it is a problem with the achilles itself or something else around the calf/ankle/foot that is causing the achilles pain. Your GP should be able to refer you, or your local athletics/football/rugby club will be able to suggest a decent physio.
The best advice is above though - go and see a sports physio to find out if it is a problem with the achilles itself or something else around the calf/ankle/foot that is causing the achilles pain. Your GP should be able to refer you, or your local athletics/football/rugby club will be able to suggest a decent physio.
ewenm said:
After having 18 months out due to achilles problems, I'd say it is one of the few running injuries you definitely shouldn't try to run off or run through
Definitely. And you need to work back up very,very gradually when you do get the okay from a physio...they should obviously advise you on that. Start gently in terms of distance and pace...then gradually up the distance without upping the pace and then increase pace gradually.
Don't bother with the NHS when it comes to physio. You really do get what you pay for.
Achilles injury and NHS physio meant I wasn't running properly for nearly half a year
Ankle Fracture & dislocation (dual layer socks saved my foot!) decent private physio and a lot of hard work meant I was running 5k again (admittedly at 9m per k) in same time period (2 months in plaster and 4 months of limping, walking, trotting then running)
And my Achilles is as tender as it ever was so for me no, the pain has never really gone but is easily managed by frequent stretching (soon tightens up if I have a week off running)
Achilles injury and NHS physio meant I wasn't running properly for nearly half a year
Ankle Fracture & dislocation (dual layer socks saved my foot!) decent private physio and a lot of hard work meant I was running 5k again (admittedly at 9m per k) in same time period (2 months in plaster and 4 months of limping, walking, trotting then running)
And my Achilles is as tender as it ever was so for me no, the pain has never really gone but is easily managed by frequent stretching (soon tightens up if I have a week off running)
I had an achilles injury this year. I went running on trainers where the backs of them were basically fecked and pushing against my achilles. Took months for the pain to go away.
I think heat is good for it. If your Gym has a Jacuzzi or Suana use them after every session. Had to stop the running. But there's still plenty of other things you can train on..
I think heat is good for it. If your Gym has a Jacuzzi or Suana use them after every session. Had to stop the running. But there's still plenty of other things you can train on..
I once got kicked on both achillies on the same night playing footie. Couldn't even run or jog for 5 mins without breaking down. I rested it and avoided football and rugby and substituted with swimming. Took over 6 months to recover. I was 29 when I had the injury in '07. Been fine since then *touch wood*
The Physio I went to for the Bursitis in my heel/achilles area gave me acupunture in my calves to help relieve tension/tightness in the muscle...I was massively sceptical but it really helped for me. They basically find trigger points which puts the muscle into spasm.....can hurt a bit and be stiff initially afterwards but worked really well in combination with stretching etc.
Another achilles sufferer here.
Basically squished the sack of fluid on my left foot. It's taken over a year of physio, scans and manipulation to get strength back..
I don't think it'll ever be perfect but as someone else said. You just learn to manage it by laying off it when it gets bad and build distance back up.
Basically squished the sack of fluid on my left foot. It's taken over a year of physio, scans and manipulation to get strength back..
I don't think it'll ever be perfect but as someone else said. You just learn to manage it by laying off it when it gets bad and build distance back up.
thanks for all the feedback.
A neighbour has been the physio for Blackpool FC for a number of years (no longer premier league perhaps but I figure she still must know what she is doing!) and does sports massage for a number of my fellow local runners. She is very au fait with achilles, ankle and foot injuries so I have booked in for tomorrow to see if there is anything she can do, fingers crossed......
A neighbour has been the physio for Blackpool FC for a number of years (no longer premier league perhaps but I figure she still must know what she is doing!) and does sports massage for a number of my fellow local runners. She is very au fait with achilles, ankle and foot injuries so I have booked in for tomorrow to see if there is anything she can do, fingers crossed......
Had Achilles Tendonitus from playing tennis in shoes that were simply stiff.
Came on October last year, would always flair up during second set. Very tender, with a tender point right in middle of Achilles. Saw Physio, recommended I use heel insert in both my sports and every day shoes. Combine this with calf raises, twice a day, 3 x 15 off a step, and cured it.
Took 6 months to cure properly. Only now running again properly.
So, heel inserts and calf raises. Don't over stretch it either, will simply re tear it. The tendon has very little blood supply, so healing is notoriously slow.
Came on October last year, would always flair up during second set. Very tender, with a tender point right in middle of Achilles. Saw Physio, recommended I use heel insert in both my sports and every day shoes. Combine this with calf raises, twice a day, 3 x 15 off a step, and cured it.
Took 6 months to cure properly. Only now running again properly.
So, heel inserts and calf raises. Don't over stretch it either, will simply re tear it. The tendon has very little blood supply, so healing is notoriously slow.
Another sufferer here.
I have had sore/stiff ankles in the past (never knew how to combat it) but this year pushed myself too hard for a 10k after months of not running and made my ankles creak to a stop, and have had niggling soreness/stiffness since.
Tried the heel drops, twice a day and aim to work up to a hundred a day. I don't fancy running too soon, the initial problem was back in April.
Sometimes they feel like there is o issue...sometimes they feel like I'm 90. It's annoying, but now I think I shall find a physio and get an experts opinion
Thanks for all the messages.
I went to see the physio/masseur last night - I am always a bit cynical about these things but I have to say that I just wish I had gone to see her weeks ago. As I mentioned, she is the physio for Blackpool FC so I trusted that she knew what she was doing, she immediately picked up tightness in a range of muscles from the back down through the hamstring into the calf and onto the foot.
Surprisingly she diagnosed that my achilles is not actually injured and has full movement - it is in fact an injury around the heel and calf which is causing the pain. Her professional opinion is that many injuries start with tightness (or sometimes excesive looseness) in the back, which links with other stiff muscles and sunbconsciously makes you run off-true - this then pulls on other muscles and so on until an injury presents itself lower down at the knee, ankle, foot etc.
I had a full calf massage (painful!) and then foot and thigh before doing a range of stretches with her leaning on my legs. It did feel better after (which may be psychological I guess) and I am going back Monday for more work. In a nutshell, the aim is to massage the tightness out of the back, hamstrings and calf muscles and this will prevent the pulling on the ankle and foot, which should help cure the pain and reduce the likelihood of future problems.
She also recommended an exercise where you roll a golf ball around under the sore heel, pressing it down for a few seconds on the sore parts as this will help soften and loosen the trapped muscle which is causing the discomfort.
I am now a convert to sports massage and recognise there are times when self diagnosis is perhaps not the best way forward, as I was convinced it was my achilles.
I would definitely recommend seeing a Physio/masseur, the challenge may be finding one you can trust and who definitely knows what they are doing and has experience of athletic injuries. I was there about 2 hours last night so it is not a quick process but hopefully will get things back to normal.
A regime of stretching should reduce the risk of future injury, most of us do stretching but (like myself) we work certain muscles and miss others which is then were the problems can begin.
Cheers
Phil
I went to see the physio/masseur last night - I am always a bit cynical about these things but I have to say that I just wish I had gone to see her weeks ago. As I mentioned, she is the physio for Blackpool FC so I trusted that she knew what she was doing, she immediately picked up tightness in a range of muscles from the back down through the hamstring into the calf and onto the foot.
Surprisingly she diagnosed that my achilles is not actually injured and has full movement - it is in fact an injury around the heel and calf which is causing the pain. Her professional opinion is that many injuries start with tightness (or sometimes excesive looseness) in the back, which links with other stiff muscles and sunbconsciously makes you run off-true - this then pulls on other muscles and so on until an injury presents itself lower down at the knee, ankle, foot etc.
I had a full calf massage (painful!) and then foot and thigh before doing a range of stretches with her leaning on my legs. It did feel better after (which may be psychological I guess) and I am going back Monday for more work. In a nutshell, the aim is to massage the tightness out of the back, hamstrings and calf muscles and this will prevent the pulling on the ankle and foot, which should help cure the pain and reduce the likelihood of future problems.
She also recommended an exercise where you roll a golf ball around under the sore heel, pressing it down for a few seconds on the sore parts as this will help soften and loosen the trapped muscle which is causing the discomfort.
I am now a convert to sports massage and recognise there are times when self diagnosis is perhaps not the best way forward, as I was convinced it was my achilles.
I would definitely recommend seeing a Physio/masseur, the challenge may be finding one you can trust and who definitely knows what they are doing and has experience of athletic injuries. I was there about 2 hours last night so it is not a quick process but hopefully will get things back to normal.
A regime of stretching should reduce the risk of future injury, most of us do stretching but (like myself) we work certain muscles and miss others which is then were the problems can begin.
Cheers
Phil
As per my previous email, my self diagnosed achilles injury was in fact my heel causing similar symptoms. The upside was that, after physio, I have been able to start running again with minor discomfort - I have also bought some gel heel inserts and these have made a real difference so I would highly recommend them.
http://www.achillesheel.co.uk/running_accessories....
Having only really started running again last week, I ran the Garstang Half Marathon at the weekend - my stamina was a bit suspect but the heel was fine and no additional pain today. The only downside is that the heel pads raise your foot about 10mm in your shoe and this has caused the shoe to rub my heel slightly.
Obviously an achilles injury is potentially very serious and needs proper treatment, some people though may have the same thing as me and could be back in action quickly even by just getting the heel pads.
http://www.achillesheel.co.uk/running_accessories....
Having only really started running again last week, I ran the Garstang Half Marathon at the weekend - my stamina was a bit suspect but the heel was fine and no additional pain today. The only downside is that the heel pads raise your foot about 10mm in your shoe and this has caused the shoe to rub my heel slightly.
Obviously an achilles injury is potentially very serious and needs proper treatment, some people though may have the same thing as me and could be back in action quickly even by just getting the heel pads.
http://www.intelligent-triathlon-training.com/Achi...
I'm currently on 120 heel drops per session. Twice a day. Gonna take it up to 200.
I'm currently on 120 heel drops per session. Twice a day. Gonna take it up to 200.
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