TMTS Achilles Tendonitis

daidalas

Barefooters
Nov 7, 2011
26
1
3
First of all thanks for taking the time to help out a poor college runner trying to get healthy. I'm 99% sure i have achilles tendonitis in my right leg, and from the research i've done the treatment recommended is static stretching, which after reading the sock-doc's article on I don't plan on doing. Are there any more active stretches i can do to help speed my recovery? I'm fairly inflexible and cannot touch my toes while bending over by at least a few inches. Posterior skin about 3 inches proximal from my heel is inflamed and shows a few small spots that look like light bruising.



Been running for 3 months, and am running about 20 miles a week in soft star moc3's (until yesterday). Planning on taking some time off running since my run yesterday after 2 days off clearly wasn't enough. Thanks again for any help!
 
Not a doctor. And not

Not a doctor. And not offering advice on your suspected tendonitis.

But... if you're concerned about flexibility and ability to "touch your toes" - and don't want to "stretch" - you might try using a foam roller and/or tennis ball (or similar) to work on trigger points in your glutes, hamstrings, and calves. Work all along the posterior chain. Anywhere it hurts, stick with it and wait... wait... wait... until the muscle releases.

I spent several hours and days working on my glutes and finally - after many, many years - I was able to bend at the hips to tie my shoes. Previously, I'd been rounding my back and hunching my shoulders to do the same task. But, by releasing all of the tightness in my butt... well... I could tie my shoes. And, touch my toes.

Working your calves - with the roller, ball, or even the knee of the opposite leg - may well release some of the pull on your achilles.

But, you do need to take your time and then stick with it, being patient for the muscle to release.
 
Thanks Buzzie. I have a foam

Thanks Buzzie. I have a foam roller and i love using it on my back, but find i'm too impatient alot of the time on the lower body. I'll try some good sessions the next few days and report back.

PS my new goal is foam roll to flexiblity =D
 
One I'll add:  Do some real

One I'll add: Do some real barefoot running. I believe pushing off can aggravate AT and it's easy to not realize you're pushing off if there is any sort of covering on the foot. So doing some real barefoot running may bring that out.

Good luck.
 
I was just going to also say

I was just going to also say you should use your foam roller for your legs too.



Dr. Mark should be checking in soon.
 
Thanks TJ! Just finished a

Thanks TJ! Just finished a good torture session. How can something that feels so good on my back make me want to cry like a baby on the calfs. Whew, glad thats over for tonight!



@Heelsmasher: Up until a few weeks ago i'd been doing 2 of my weekly runs barefoot, but its getting cold to a point where i like the softstars now. Once i feel up to a run i'll try bf on the track to see if that helps (assuming no snow in STL)
 
Diadalas, lots of good info

Diadalas,



lots of good info on this thread, esp sock doc. must be really cautious with Achilles. Walking is the safe progression.



also some gradual eccentric stretching helps. stand on a stair. lower the painful leg and elevate with the good one to return to start position.



really wise to see a PT or trainer to look at your whole kinetic chain.



Mark