Any advice welcome. GP and now physio have diagnosed me with achilles tendopathy and I've been given exercises etc to do. Physio told me yesterday that I need to basically stop running to give it time to recover and that it can take a long time .
I'm doing a 10k on Sunday (which I'm still intending to do after all the training I've put in) but after that I will stop for a while. But I really don't want to lose my fitness or put the weight back on that I've lost. I know I can swim but are there any other non-impact exercises I can do? I have access to a gym at work with bikes/rowing machines etc but I don't know if using those will count as resting my achilles.
Physio said that I can run a bit every so often to test the injury but I was running 3x week 5-7 miles each time and that is too much. I'm so gutted!
I'm also waiting for a scan on my ankle as I have a lump on my achilles and physio says its quite large.
Could the physio who has checked the injury not advise you on what you are able to do?
Seeing as you are diagnosed with the tendon injury, and also awaiting a scan on the ankle and you are about to go and race anyway this weekend maybe you should just rest and recover properly afterwards?
If you want to do something, swimming may be a good option to try and avoid any pressure on the injured area.
Hi Louey, I was just in the same situation with sore achilles, I can now do two 20 minute runs a week and increase it by 5 minutes a week. To keep my fitness up I'm swimming (lessons at my gym), doing spinning, cycling outdoors, weights, rowing machine and core workouts. For specific running fitness I've been water running.
In fact the last month of very little running I've lost 2kg, now down to 66kg. I was actually expecting to put weight on!
Being doing the heel drops for 10 weeks now and my achillies still has the sore point plus is painful to run on. Feels like it never going to get better.
Michael - how much running you been doing? I did heal drops for about 8 weeks, crossed trained and ran twice a week, slowly, now I'm beginning to add some speed with my running and I'm recovering.
Are you doing the heel drops with both straight and bent knee, 3 sets of 15 twice a day? That's what worked for me....it's a boring as hell, and embarrasing when you're out and get caught...but it's working.
I was wondering the same thing Michael. Maybe you're doing too much running?
I've been running slower and shorter distances 3 times a week since the beginning of the month plus one cross-train. Like Paul, I'm also doing heel drops, albeit only once a day some days. I feel it's slowly getting better (some days it seems better than others) but it never hurts when I run or probe it. I've just got this bump on the outside of the heel that never quite disappears. Got an x-ray due a week on Monday.
Paul, does the skin feel very tight when you do the first couple of heel drops? This something that I've begun to notice more and more recently.
Either of you guys use a heel insert?
I didn't run for the first seven weeks of the exercsie. Started to run once a week just 2.5 miles. Being doing the heels drops bent and straight, plus with the racksack with weight in it.
Been cycling to try and keep the fitness going.
Sorry to hear that Michael. It must be incredibly frustrating for you. Hope this isn't a daft question, but have you had it x-rayed, been to a physio, etc?
Saw the physio at the beginning of August, he diagnosed the problem. Haven't been back since, said there was no need to, I think I be booking an appointment soon.
Brook, can you tell me a bit more about your shock wave therapy? I've been dealing with Insertional AT for about 6 months now and I just can't seem to get rid of it. I've tried almost everything with the exception of Graston and I'm wondering if I'd just be better off going straight to shock wave and not worrying about other conservative treatments. How did you feel after the first three sessions and may I ask why you went back in October for another three? Did the first three not work? I've read that treatment is usually 1-3 sessions and since I'll be paying privately I want to make sure I've got the funds. How much, if any, running did you do after each session and do you experience any pain or stiffness at any time now? Thanks for any advice you can provide.
Thanks Brook. I'm thinking I may not bother with Graston and just go straight to shockwave therapy as I would be paying for that out of pocket as well.
If you would like any more information about shockwave therapy please feel free to PM or email me. I use Shockwave therapy for athletes on a dailly basis and would highly recommend it for achilles tendon problems in particular.
The treatment is non invasive and involves little time off. visit www.shockwavetherapymiltonkeynes.co.uk or www.miltonkeynesphysio.co.uk for more information.
My notifications seem to have stopped so I didn't realise there were loads more replies (and very useful ones too )
Tom - that article is really useful, thanks for posting the link.
I stopped running for a month, have had weekly physio and ultrasound therapy each time. Physio gave me eccentric loading exercises which I've been doing pretty religiously - started off with simpler ones and now am doing the ones described in Paul J-R's post.
Had an ultrasound on my ankle and radiologist diagnosed it (again) as achilles tendopathy. He said I needed to see a foot/ankle orthopaedic surgeon and gave me a name of a couple he recommended. Fortunately (I thought) I have private medical insurance so bypassed the NHS at this point and booked direct with the consultant he recommended.
Consultant recommended shockwave therapy, but then said that my insurance company is the only one that won't cover it as they say its experimental. Sure enough, on phoning up they wouldn't. Nor would they cover dry needling, which was his backup plan. He is now writing a letter to them but I'm not hopeful that it will change their minds. I've asked about paying to have the shockwave therapy but his secretary said it was around £500 per session . I would be interested to find out how much you charge Paul Collins, although I'm too far away from you.
So having not run for a month and not having any pain (but the lump was still there). I did a 5k and it felt better, but I could still feel it from time to time, especially as I got tired. Then I went on holiday and by the end of the holiday it was really hurting again (having not run at all). So I decided that not running was worse than running and did a 5 mile run this week and it was ok, still niggled and sore afterwards but I iced it and it was fine the next morning.
I have also got a place in the VLM so really want to keep my fitness up before xmas and then start the longer runs after then.
Consultant said I could run as long as I didn't run hills or fast and didn't do longer distances. Not sure whether I'm setting myself for long term problems or not.
(Sorry, that was long!)
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