 You don't need to be an 'investor' to invest in Singletrack: 6 days left: 95% of target - Find out more
Got me some new running shoes and went out last night, they are so nice I went further than intended and did 10km, I'm not sure that I've ever done a 10k before. All fine, no discomfort. Walking down the stairs this morning my left achilles is "popping", no pain or swelling, feels bizarre. A bit of Google doctoring suggests that the tendon is irritated, anyone got any experience of this and how best to deal with it - ice, elevation, foam roller etc? Also any timeframes for it to settle? I really don't want it to get worse.....
Annoying, I have had tennis elbow for the best part of a year, that is finally settling so was looking forward to a good riding season. I'm 50 this year, this getting old lark can do one!
Standard "ran to far off not much training" injury I'm afraid.
Personal experience is that stretching and some slow calf raises/lowers on a step or the stairs is your best bet. I doubt it'll take long to settle, a week probably, 2 max. Last time I had it my tame physio said I was fine to run on it after a week as long as I kept up the exercises and it didn't hurt when I ran.
Ta. Yeah, a classic. It does seem weird how there's no pain, but I can feel it pull very slightly when doing the slow leg raises.
Achilles are somehow different to most tendons and recover better with use than rest.
The Alfredson protocol is often a useful one. Basically it's the lowering phase of a calf raise only, very slowly and controlled. Straight leg and bent.
I think the standard is 3x15 straight, same bent, three times a day.
Also, look for the root cause. Tight hamstrings? Weak hip flexors or glute med?
Worth seeing someone to help workout where the weakness is in your movement pattern
Defo got tight hamstrings, like a banjo!Â