THREAD:
Thought to share how I fixed my Achilles which started 6 months ago.
I'm 46, run 2–3 times a week.
This worked for me but everyone is different.
Always consult professional, but this might save you time/money/pain & ur sanity😊
#achilles @UKRunChat @247running @runr_uk
Thought to share how I fixed my Achilles which started 6 months ago.
I'm 46, run 2–3 times a week.
This worked for me but everyone is different.
Always consult professional, but this might save you time/money/pain & ur sanity😊
#achilles @UKRunChat @247running @runr_uk
1 – Always listen to your body. 🦶
We all know if something is not quite right.
Don’t ignore it, act immediately, be proactive.
We all know if something is not quite right.
Don’t ignore it, act immediately, be proactive.
2 – Resting won’t make Achilles just go away! 🛌
It will for a few days but it wont just go away without you taking action.
If anything resting long term will make it worse as muscles & tendon weakens around Achilles and it will flare up once you start running again.
It will for a few days but it wont just go away without you taking action.
If anything resting long term will make it worse as muscles & tendon weakens around Achilles and it will flare up once you start running again.
3 – Stop poking it! 👉
Yes I am talking to you.
Poking it every few minutes will not help it recover.
I was guilty of this in the beginning.
Just leave it.
Yes I am talking to you.
Poking it every few minutes will not help it recover.
I was guilty of this in the beginning.
Just leave it.
4 – Calf raises daily, but don’t overdo it. 🦵
I was doing them 4 – 5 times a day which is overdoing it.
Once a day is fine, even on run days.
3 sets of 20-30 each leg.
Do both legs.
Using body weight is fine.
Loading them with 5kg weights is also ok.
I was doing them 4 – 5 times a day which is overdoing it.
Once a day is fine, even on run days.
3 sets of 20-30 each leg.
Do both legs.
Using body weight is fine.
Loading them with 5kg weights is also ok.
5- Stretch and calf roll nightly, yes nightly. 🧘♂️
Glute stretches and calf stretches.
Calf and thigh rolls.
Spend 30 mins every day.
Find those spots that are sore.
There will be spots.
It will become a habit and you will even look forward to it once you see progress.
Glute stretches and calf stretches.
Calf and thigh rolls.
Spend 30 mins every day.
Find those spots that are sore.
There will be spots.
It will become a habit and you will even look forward to it once you see progress.
6 – Use it or lose it. 🏃
Sounds counterproductive, but Achilles needs to be strengthened which means you CAN still run.
Yes they will be slower & shorter but do run every 3 days.
No hills thou.
How slow & short?
If after running the next day it's worse, do less next time.
Sounds counterproductive, but Achilles needs to be strengthened which means you CAN still run.
Yes they will be slower & shorter but do run every 3 days.
No hills thou.
How slow & short?
If after running the next day it's worse, do less next time.
7 – Ankle & calf stretches before run – about 5 mins. 🦶
Yes no-one enjoys stretching before running but it helps for everything to work more smoothly and less pressure on Achilles which means less pain afterwards.
Yes no-one enjoys stretching before running but it helps for everything to work more smoothly and less pressure on Achilles which means less pain afterwards.
8 – Ice your Achilles after EVERY run. 🧊
Even if your Achilles doesn’t feel tender or sore ( when warm they feel fine ) ice for 5-10 mins each side.
This had a huge impact to recovery.
Don't skip this part.
Even if your Achilles doesn’t feel tender or sore ( when warm they feel fine ) ice for 5-10 mins each side.
This had a huge impact to recovery.
Don't skip this part.
9 – Slowly increase mileage ( say 1 km or 1 mile per week ) not more. 🏃♂️
If it becomes sore, then reduce it by 1 until you find the sweet spot.
Then build up again slowly in 1 - 2 weeks when it feels stronger.
Aim to progress weekly where possible.
If it becomes sore, then reduce it by 1 until you find the sweet spot.
Then build up again slowly in 1 - 2 weeks when it feels stronger.
Aim to progress weekly where possible.
10 – Finally, be patient.
You will have days & weeks where you feel like there is no progress.
Keep persisting. It will take time, but you should see progress within 3-4 weeks.
Your body needs time to adapt & get stronger.
But it will.
Good Luck. Happy to answer any Qns. 😀
You will have days & weeks where you feel like there is no progress.
Keep persisting. It will take time, but you should see progress within 3-4 weeks.
Your body needs time to adapt & get stronger.
But it will.
Good Luck. Happy to answer any Qns. 😀
