You don't need to be an 'investor' to invest in Singletrack: 6 days left: 95% of target - Find out more
My other half’s a runner, she’s had issues with her Achilles “Clicking” when she runs and walks. It often gets sore enough that she can’t run. She’s seen various physios etc but is struggling to get a remedy. Has anybody experienced this or has knowledge on this type of injury or knows of any specialists in the southern (Chichester) area please.
The default answer to running Achilles problems is calf raises.
On a step, stand on tip toes and slowly lower your foot until it’s well last horizontal. You want to take 10 or so seconds to go from top to bottom.
To begin with use both feet to go back up, but in time you/she wants to going up and down slowly on the bad leg only.
When she can comfortably do 15 reps 3 times per day start to make the up movement more explosive, so slow down and fast up, to the point it’s almost a jump.
When this is nailed move to single leg landings. So jump from a small drop, kerb height ish and land toe first, then slowly extending the Achilles to absorb the landing. Increase the height of the drop slowly.
Note, I’m no physio but am a runner who had a lot of Achilles issues and this is what sorted mine out. The key for me was to be consistent in the exercises, 15 to 20 reps, 3 times per day until sorted.
I used this exercise regime and it helped enormously but mine wasn’t a particularly bad injury.
If all else fails, rest is the answer. 6 weeks initially, followed by another six weeks if it’s not resolved in that time. Then gentle rehabilitation.
The default answer to running Achilles problems is calf raises.
Valid for cycling-induced Achilles swelling (that's now gone down), once fully rested?
It seems unlikely I can help but I do know a few bits. NB no qualifications in this area
It’s worth understanding that the tendon here is a flat structure, like a belt or strap. It needs loading uniformly across its width.
When it’s sore the body tries to cheat and avoid loading the tendon. It does this by the knee moving inside of its normal position each stride. The muscles try to avoid using their full range of motion. The problem is that this incorrect gate loads the strap more on one side and can cause kinking. This makes the tendon more sore and you have a vicious circle
So the stretching and heel lifts are all about making the muscles work through their full range of motion, to load the strap uniformly. I think massaging rolling the can can help.
I have also heard that alternating bowls of hot water and iced water can help. It might also be worth looking at shoes. I’ve read extra heel lift can help
Thanks for the replies , I’ll let her know .
I battled achilles problems for four or five years and once ran at a decent club level.
ABSOLUTELY CRITICAL is to determine whether the problem is insertional (i.e. where the achilles meets the heel) or mid-point (i.e. higher up).
If you treat insertional achilles problems like they are mid-point ones, you will just make the problem worse. Ask me how I know...
Having had some achilles issues when still playing squash a few years ago, it's worth thinking about the whole chain from glutes, hams and calves. Worth making sure that she works on flexibility in hips and also stretching hams and calves as well.
Pilates was really helpful to loosen up the whole chain and it's been a long-term fix.
I was advised the following, cold water immersion 15minutes at a time. Think it helps, don’t know if it’s standard though. Gently massaging the tendon, plucking it lightly too. Gentle calf stretching. Keep it warm, even wear a sock at night?
My most recent Achilles tendinitis seems to have been quite light and the above helped, avoiding running for 4-6 weeks, gradually getting back into it.
Had a more serious episode ten years ago with the clicky tendon , and took way longer to deal with, but I wasn’t very patient though so probably aggrevated it by not looking after it.
Find a good sports physio. It’s a bloomin’ nuisance injury.
Worked with PT & Physio together on Achilles in a past, it’s horrible.
Worked on eccentric loading, moving into weighted calf raises and hamstring work, initially using foam roller, then weights on machine. Proper sleep, rest and recovery in-between sessions with a lazy beach holiday and unweighting in sea helped a lot too. Don’t do any of above without consulting pro that has dealt with similar successfully in past. Seems many treat young patients like they are in their 70’s.
Worth looking at diet too. Going sugar / carb free not a good idea while training.