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What to do with a Highly Irritable Achilles
This video is going to be for anyone out there that is starting to experience some Achilles tendon pain. Or they’re in a place where they have a really highly irritable tendon, where a lot of different daily life movements are painful.
So Achilles tendon pain, is really common. It’s the number one most common injury for a Master’s runner, but it’s common across all different types of runners. When you are first starting to experience that pain, or you’re having a lot of it, there’s two different things we want to do.
- The first thing we want to do is control the load. Anytime you’re in a lot of dorsiflexion, this is going to be when our Achilles tendon force is at the highest. So we want to basically do things that we can control your foot’s dorsiflexion.
- That’s going to be things like avoiding any minimalist footwear and trying to get into a high drop shoe. Or adding a nine to 12 millimeter heel lift to your shoe can be helpful.
- We want to control the hills. So if you’re able to still run, but keep that pain less than three out of 10, we want to avoid any really hilly terrain. Especially uphills.
- And then we want to avoid faster running. So the faster we run, the more work our Achilles tendon is going to have to do. You want to keep your runs easy and flat.
- Second thing is we want to start on some daily isometrics. So this is what you’re going to do: you can hold on to something for support. And then you’re basically going to do a calf raise. You’re going to go up as high as you can, and you’re going to hold for 45 seconds.
- You want to get as heavy as possible. So if you have to start on two feet, that’s where you start. You can hold weight while you’re on two feet. Either one down by your side, or you can put some weight in a backpack and hold it.
- And then you can go on to one foot, where you’re up holding that high calf raise. And then you’re holding weight. Aiming for four sets of a 45 second hold. And that’s something you can do every day. You can also do it before you run to help with your pain.
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Here at Peak Endurance Performance & Physical Therapy we help active adults in the Madison Area get back to the activities they love without pain or limitations. We see people of all ages, ability levels, and individuals trying to get back to a multitude of movements including: getting back into running, women postpartum, CrossFit athletes, climbers, gymnasts, wrestlers, overhead athletes, and your recreational weekend warrior. If you’re looking to get back to the activities that give you meaning, relieve stress, and make you feel like you again, feel free to reach out below and we’ll see if we’re the right fit for you.
Disclaimer
The information provided in this content is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you are experiencing pain or any symptoms, please consult your healthcare provider promptly. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in our content.
