No matter your running experience level, Achilles pain is often experienced during and post-run. Pain indicates an excess load on the tendon that should not be put upon it.
Monitor pain and fatigue after running for 24 hours after each run to gain insight into your Achilles load tolerance. This will enable you to create an individualized training program tailored specifically for you.
Rest
Achilles tendinopathy is a chronic injury caused by repetitive or excessive stress on the calf muscle/tendon at the back of your lower leg, typically seen when running hills and sprinting. Many runners can find themselves restricted from fully enjoying their runs when experiencing this discomfort.
Pain in the Achilles following running, long walks and stair climbing is often indicative of Achilles Tendinopathy rather than Achilles Teninitis. It’s important to distinguish these two conditions as tendinitis usually develops gradually over time in response to increased running distance/frequency or intense hill workouts; in contrast, Achilles Tendinopathy usually comes on suddenly after increasing running distance/frequency or doing intense hill workouts.
Achilles Tendinopathy may require rest for recovery; otherwise, the tissues tighten too tightly without enough time to recover. A gradual return to running should begin with short walks before progressing to 1 mile jogs on alternate days.
Eccentric exercise (raising your heel off of the ground) can also help build strength in the Achilles when it’s sore, helping it cope better with running loads and prevent further injury to its tendon.
Ice
Achilles tendon pain often stems from its midpoint, about an inch above your heelbone. Midpoint Achilles Tendonitis often results from excess stress or overload on the tendon; however, exact causes vary from person to person.
At first, ice is particularly helpful in relieving inflammation and managing tendon pain. Apply ice packs several times each day for 20-minute increments on affected areas for best results. After 24-48 hours have passed, switching over to heat is recommended as this increases circulation bringing oxygen and white blood cells directly to injured sites, speeding healing.
Prior and post exercise, be sure to stretch out your legs and calves, keeping the muscles flexible and free of tension. Shoe inserts or wedges may help elevate your heel to reduce pressure on tendonitis and take pressure off of tendons.
Massage
Running with a sore Achilles tendon requires striking a delicate balance between stress (provided through mobility, stability and strength training) and rest. Therefore, it is recommended to gradually build mileage until you find an acceptable pain threshold level.
Your Achilles tendon is an elastic structure connecting your gastrocnemius and soleus muscles in your lower leg with your calcaneus (heelbone). It allows you to raise your heel off of the ground as you run and push off with your foot for forward momentum; when this structure tightens up and becomes inflamed it’s known as Achilles tendinitis.
Sports massage can assist in the rehabilitation of many injuries, including Achilles tendinitis. Cross friction massage techniques are particularly effective at breaking down scar tissue and realigning fibers to lessen pain and swelling in affected areas.
Strengthen
The Achilles tendon is an elastic structure located at the back of your lower leg that assists with lifting your heel and pushing off during running. When injured, its contraction becomes painful to perform while feeling tender when touched and may swell significantly.
Avoid working through pain as doing so will only aggravate and prolong recovery from injuries. Consult a physical therapist who can teach you techniques for strengthening calf and heel muscles without aggravating tendon issues.
After consulting a physician, your physiotherapist may suggest a gradual return to running, starting by walking and increasing mileage slowly over time. They’ll also prescribe exercises designed to strengthen tendons and reduce load on them during exercise – such as eccentric calf raises (stand with heels hanging off a step for 10 seconds, then lower slowly) and other plyometric lower body strengthening exercises that may help you prevent future Achilles injuries. These exercises are vital in helping prevent further injuries in the future.
