Achillies Tendinitis

[Makethisworkout]

Yep, as Grant said Alamb. Once assessed etc, from there I'd like to make a recommendation.....I had a nightmare case of tendinitis which was only fixed through barefoot running - essentially the Alfredson eccentric technique that Grant describes. Gotta make sure its a very gradual progression though.

[alamb200]

Yep, as Grant said Alamb. Once assessed etc, from there I'd like to make a recommendation.....I had a nightmare case of tendinitis which was only fixed through barefoot running - essentially the Alfredson eccentric technique that Grant describes. Gotta make sure its a very gradual progression though.

Hi,

You said you sorted this with barefoot running, was this to cure pronation? I have to wear insoles and have seen on other forums that barefoot running can sort this out.

If it was how far did you have to run and how often before you saw any effects?

The pain in my foot is pretty central if looking from the back maybe slightly to the right hand side and about 3" up from the bottom of the foot if stood up.

Thanks for the help.

alamb200

[violablue]

Hi,

You said you sorted this with barefoot running, was this to cure pronation? I have to wear insoles and have seen on other forums that barefoot running can sort this out.

If it was how far did you have to run and how often before you saw any effects?

The pain in my foot is pretty central if looking from the back maybe slightly to the right hand side and about 3" up from the bottom of the foot if stood up.

Thanks for the help.

alamb200

Okay, so that does sound like it is in the tendon if it is central and 3 inches up from the bottom of the foot. Can you feel a bump in the tendon? It is likely sore if there.

And just wanted to mention if you wear orthotics for pronation, barefoot running may be a painful prospect for you.

How tight are your calf muscles? Do you stretch? Do you foam roll? Think of the tendon as the weak point in the muscle tendon relationship. When the muscle is tight you can feel pain in the muscle, but often you feel pain at the attachment to bone point, the tendon, or musculotendonous junction. If you relieve the muscle tightness, the excess overstrain on the tendon reduces and the pain reduces. Simplistic, but the way it does work.

I've seen it many times that active people don't foam roll and stretch and their muscles are in an extremely tight state.

Getting physio to help relieve the inflammation and to set you up on a good program is ideal.

[alamb200]

Strangley enough yes I did stretch before this run usually I just pull on my trainers and go.

I think you are right about my calf muscles, I find when I am cycling that they soon get tight and feel as if I am cramping.

I cannot feel a bump in my tendon, it seems to be the same as my other heel.

Why would the bare foot running cause me extra pain?

[violablue]

If you do stretch it's best to do so after the muscles have warmed up. Stretching cold can actually have the opposite effect that you want, and can increase risk of injury.

If you have pronated feet that have been supported by orthotics, barefoot running may worsen any issues you have, as you are in a state of imbalance, with those muscles that support the arch either not doing their job, too weak to do their job, or too tight and knotted to do their job. If you start barefoot running, the issues going on with these muscles may worsen. Of course there is the "other hand," where people think this will kick start your feet to a more balanced state. Only time and research will be able to sort out barefoot running risks and benefits.

If you don't have a bump on the tendon and it's about the same size as your other tendon and not painful, you've likely already had a reduction in your inflammation.

A great way to loosen your calves without aggravating the tendon is to foam roll. Also great to do when warmed up as it seems easier, less painful, and more effective. Here are some resources:

Fitter First’s Foam Roller Exercise Handout at http://www.fitter1.com/Assets/pdf/Fo..._Exercises.pdf
National Throw Coach’s Association Foam Roller Handout at http://www.nationalthrowscoachesasso...FoamRoller.pdf
Sport Medicine Institute’s A Guide to the Foam Roller at http://www.smiweb.org/roller.pdf
Foam Roller Exercise Video at Foam Roller Exercise Video - YouTube
How to Build a Foam Roller at How to build your own foam roller
Video on How to Build a Foam Roller at Make Your Own EXTREME Foam Roller - YouTube

[Patricia Forrester]

Hi, We are manufacturers of medical devices. Our device is excellent for tendonitis and has helped hundreds of people over 18 years. Please have a look at our website and come back to us if this is of interest to you. Regards...Patricia Forrester (www.neurocareeuropelimited.com)