Posted: 29/08/2014 at 17:39
I wrote this for someone else recently:
Re your Achilles, I wouldn’t want you to end up where I ended up, i.e. having an op! So here follows some advice that I wrote for a few others! I hope that the docs on here approve of it!
The Achilles gets little blood supply, so heat, ice, anti-inflammatory gel etc are likely to have little impact. There may, however, be a benefit to the calf (see below).
The general advice now seems NOT to run on grass unless it is quite firm: the ankle/calf/Achilles have to do more work on grass. Ideally you should run on shale/cinders/gravel, apparently, and road is better than soft grass. Usually with an Achilles problem there is an underlying problem, particularly the calf not being strong enough. Post Achilles op I learned all sorts of things that might have avoided the knife. The two key exercises that seem to work are:
1. Get a small sponge ball (the stress ball type) and squeeze it between your ankle bones. Then raise upon tip toes, bend knees and go down into a squat position (still on tip toes), up again to full stretch, and then down. That is one rep! To help balance look straight ahead and focus on a point (I used to look at the kitchen clock...until I knocked the wall down!).
2. Alfredson’s protocol: unusually there was a good article about this in RW! The key point of this exercise (google and you will find you-tube clips) is that it is supposed to hurt! If it doesn’t then you should add weights. Also you need to do 15 on each leg three times a day: 180 reps! Perhaps that’s where I go wrong with my weak lower legs!
And look at: