Posted: 25/01/2015 at 23:08
I'll try post / email you some things I have got via email etc before, but my computer isn't working again tonight mate. I'll try over next few days. I did email some stuff before do you still have that??
It may be worth going to Physio and getting a re assesment on possible cause?
I was told work from bum down on strengthening things, that'll help me become a stronger runner and prevent injuries - but the new main two I've started to do and others are..
It'll be a huge trawl back through the thread, but the stuff Ceal posted ages ago is very good - from kineticrevolution - google that and I'd work on strengthening things. However you can't strengthen what's broken, so rest first and get the muscle fibres broken down via massage first.
Stability shoes and orthotics also helped me 100000 fold
Can google if unsure how to perform - correct technique is obviously a must
Glute bridge - 4x60s
Standing on tip toes on one leg and other knee high and hold - harder than you think
Single leg squats
Leg extension (side / hip) with foot turned inwards slightly with toes pointing towards floor
Working the Achilles focus on down loading - force it down on a stair stretch and massage it but don't bring it up without the other foot helping
Sounds weird but I've found squatting in a static seated position on tip toes massaging the Achilles has helped plus ibrupofen gel
I think I have an Achilles massage fetish
I'd also do some leg swings - stay supple
I wouldn't put huge effort into long deep stretching (again your stretching something that's broken) ease into a stretch and the moment you "feel" it just ease off a touch and hold for 60s - repeat 5 times - Much better reaction allegedly
All you need is to do a basic calf stretch with both feet out against a wall and lean into it and for hamstrings just prop the foot onto edge of the bed and lean over to it - keep foot / hips upright + straight and facing you don't let them wobble or turn
Probably quite incoherent but typing on phone isn't great! Hope some of that helps! But main thing is don't start trying to strengthen the Achilles I'd you have pain / tightness
Oh - do plenty of ankle rotations and write ABCs exaggerating the movements plus grabbing that Achilles and wriggling (almost twisting it) it in a S Wrench shape with your finger and thumb! (Hope that makes sense)