Posted: 22/06/2015 at 19:28
You are well hard, SJ. That race sounds epic but perhaps is just a one off thing.
BB - excellent racing! You are obviously made of Teflon too. Not that I'm just a teensy bit jealous.
I didn't run today and hopped on the mountain bike instead. 2 hours later and I nearly died of boredom. I think I might give in and try running tomorrow as it seems to have all calmed down a bit thankfully. They've got a life of their own mine Achilles and sometimes, when my mind really wanders and I'm going really potty not running (like now), I have visions of them like those scousers Harry Enfield used to parody...
Sorry, I digress. Right, SJ.
1. At the first sign of irritation, pull back on volume and intensity. Dr Google will tell you to do eccentric heel drops but don't even think about it until the initial irritation has died down or else you'll be putting strain on an already fraying rope.
2. Ice and/or heat can help heal. You may prefer one to the other however. Ice is a great facilitator in healing but my tendons don't react well to it and prefer heat.
3. Keep running gently. Continuing running encourages the blood flow (which is notoriously poor to the tendons) but bear in mind if the running brought it on you need to eliminate the running related culprits if you can identify them. This could be poor form, hills, hard surfaces, overworn shoes etc.
4. Stretch and foam roll daily. This cures everything including, probably, baldness. And if you can get one, a decent sports massage. My coach told me to get weekly massages when there's an ongoing niggleand once a month for maintenance. If I look back my problems have come when life has been too busy with the family for me to do this and while I've kept up running I've let the massages and foam rolling slide.
5. Think about your diet. Are you drinking enough to supply fluid to the tendons? I'm guilty of this one and it makes a difference. Personally I also find going gluten free helps. I'm not a sufferer of coeliacs but perhaps the anti inflammatory nature of a gf diet helps the tendon calm down. Frankly if sticking pins in my eyes helped I'd do it so going gf is not a hardship although it does mark me out as One Of Those Fussy Types sometimes.
Anyway, needless to say I'm back to doing all of the above. I haven't mentioned the various treatments that can help depending on the type of injury but if it comes to that do ask. For now I'll hope the above sorts it out for you!