Achilles issues & running surface - any thoughts?
4 watchers
Jan 2022
9:39am, 14 Jan 2022
5,659 posts
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um
GordonG - I find roads do aggravate my long term achilles 'grumble', whereas most trail doesn't. My logic? Road running is very repetitive and the same motion over and over. Trail generally gives a lot more variation in stride and movement. Althought there are certain ploughed fields I avoid because I know they also bring it on (too much movement). What helps? - Those stair heel drop stretches. - Calf raises. - Rubbing with Deep Heat (or similar) before running. - Vitamin C gummies (supposeldy, quack doctory etc .. supposedly both the vitamin C and the collagen, eg athletesanctuary.com.au ) Cheaper and less traumatic than the surgery I looked into. - Full length compression socks - Summer. Mine tends to be worse in colder weather. |
Jan 2022
7:00am, 17 Jan 2022
1,385 posts
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Big_G
Not answering the question directly, but as mentioned, shoes can make a massive difference. I am a road runner primarily and I ran in Asics for years, but about 18 months ago turned to New Balance 1080v10 due to achilles issues. They have what they call an "Ultra Heel", where basically the heel of the shoe tapers away from the achilles relieving pressure there, but the lockdown is still good as there is no slipping. These shoes helped me at least keep up some running whilst trying to do the calf raises to get rid of the issue. Before V10, the heel of the shoe didn't have this design, but V10 and V11 do.
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Jan 2022
9:08am, 17 Jan 2022
8,941 posts
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GordonG
good stuff, thanks BG
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Jan 2022
9:16am, 17 Jan 2022
370 posts
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paulcook
I’ve suffered from Achilles problems on and off since first in 2010 or 2011. While mine initially was from road running it has come and gone a few times and still persisted when I first transferred more on trails and fell running. However - especially in relation to one element of your post - I have to be much more careful about how much elevation I’m running. The last time it really struck was when I chucked in a big week of climbing. I can still occasionally feel the pull sometimes while climbing. |
Jan 2022
9:45am, 17 Jan 2022
15,556 posts
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Cerrertonia
Heel drops (alfredson protocol) has made a huge difference to Achilles tendonitis for me.
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Jan 2022
1:34pm, 18 Jan 2022
823 posts
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Bowman 🇸🇪
Googled it Cerrotonia, looks doable. Any tips on how many and how long time. How did it work for you, when did you feel a difference |
Jan 2022
1:42pm, 18 Jan 2022
5,478 posts
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Iron_Mum
Another vote for Alfredson protocol from me - physio recommended this a few months ago and has worked like magic. For me, he recommended 3 x 10 reps 3-4 times a week as follows: weeks 1-2 - both feet together on raise, affected foot only on drop - hand on rail/wall initially but moving to no support weeks 3-4 - single-leg raise and drop (affected foot) - moving to no support Obviously I did this religiously.... OK I did SOME, and it completely stopped the pain. |
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Jan 2022
3:51pm, 18 Jan 2022
5,685 posts
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um
Mine was 3 sets of 10 twice a day .. I typically did 10 left (the achilles issue), 10 right, 10 left, 10 right, 10 left Once in the morning & again late afternoon, I could never do left only without a finger touching the banister for balance. I never progressed to adding weights to my body as physio suggested. Oh - and slow and steady. Not a race! |
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Jan 2022
3:57pm, 18 Jan 2022
15,585 posts
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Cerrertonia
Pretty much what um said for me. Took a couple of weeks. I do them from time to time as preventative maintenance.
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Jan 2022
4:11pm, 18 Jan 2022
16,629 posts
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larkim
Another +1 for the occasional period of Alfredson heel drops to solve niggly achilles.
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