Discussion: Chronic Achilles Tendon Pain
in: Orienteering; Training & Technique
May 13, 2011 1:11 PM
#
111:
Check this website I followed these instructions n im cured!!!
http://www.scribd.com/doc/21715686/Heavy-Load-Ecce...
http://www.scribd.com/doc/21715686/Heavy-Load-Ecce...
May 13, 2011 1:24 PM
#
I'm about 2 weeks into the same thing. Have used something similar previously and it did the job back then. The one thing I haven't figured out is how do I avoid the concentric loading if BOTH achilles are injured. You've got to lift yourself back up somehow?
May 13, 2011 1:28 PM
#
Man, just looking at stretch 'B' is causing my tendon to ache. Still i'm going to read carefully and give it a shot.
May 13, 2011 5:04 PM
#
tp:
I think this cure has been mentioned before on AP. It definitely worked for me - did not even get into the added-weights part.
May 13, 2011 6:36 PM
#
I've been doing these for quite some time, first to cure, now to prevent and it definately works. Ultimate Orienteering wrote an article about it too.
@fletch, usually I do these exercises on some stairs, putting the leg I am not exercising with one step higher to raise myself back up again :)
@fletch, usually I do these exercises on some stairs, putting the leg I am not exercising with one step higher to raise myself back up again :)
May 14, 2011 4:18 PM
#
GuyO:
It might or might not work for achilles tendon pain, but this worked for me to relieve plantar fasciitis: rolling a can (eg, 14oz soup) with the instep whenever sitting.
May 14, 2011 6:36 PM
#
I put that link on my achilles injury page a while back in the hope it would be of some help - 5196 days and counting... I use both feet and maybe a nearby handrail to push back up.
The other thing that works for me is ice. I ice 3-4 times a day. (Stick an ice pack down sock. Leave for a while.) I read somewhere the achilles tendon doesn't heal properly when inflamed and ice definitely gets the inflammation down. The only thing to be careful about it is that when you've applied ice your achilles is the shortest it's going to be so could easily injure yourself further - so I ice after exercise or when sitting around and never ever just before exercise (or even stretching).
There is also a stretch that's good for both achilles tendonitis and PF - put foot up at about 30-40 degrees against a wall and lean forward on it - repeat with and without knee bent.
That lot keeps me going... without it I wouldn't be running...
The other thing that works for me is ice. I ice 3-4 times a day. (Stick an ice pack down sock. Leave for a while.) I read somewhere the achilles tendon doesn't heal properly when inflamed and ice definitely gets the inflammation down. The only thing to be careful about it is that when you've applied ice your achilles is the shortest it's going to be so could easily injure yourself further - so I ice after exercise or when sitting around and never ever just before exercise (or even stretching).
There is also a stretch that's good for both achilles tendonitis and PF - put foot up at about 30-40 degrees against a wall and lean forward on it - repeat with and without knee bent.
That lot keeps me going... without it I wouldn't be running...
May 16, 2011 2:00 AM
#
JonD:
I've gotten relief from taping the back of my heel. I put a strip under the heel in a U shape, then a strip in a perpendicular U across the back of the heel overlapping the first one. then repeat w/ 1 or two more strips. this can be done very tight, because it isn't restricting any blood flow or joint movement. my pain is low, down where the Achilles attaches to the heel bone.
This discussion thread is closed.