Achilles Tendinitis Rehab?
Adam J. Stiles
I've developed a chronic case of Achilles tendinitis. I lay off it for a
while but it keeps coming back. My doctors don't exactly know what they are
doing and my HMO has been slow to send me to a sports med specialist. Does
anyone have any pointers for rehabbing Achilles tendinitis, so that it
doesn't come back?
Adam
carlos...@corp.wrgrace.com
Adam,
I have similar problems but in my case the tendonitis seems to be
improving. Here's what I did. I took a complete month off from running
and biking (only because the achilles hurt like hell when I would ride).
I swam for that time. I would ice about three times daily and I would
lightly massage it twice a day. Little of no streching until it felt
better. I am starting to see a PT soon to work on flexibility and
stretching. I only recently began running very little. Trying to avoid
coming back to hard and it seems to be working. Although it does bother
me a little, the burning sensation is non-existant. I realize the
general soreness may take a little longer to heal.
Good Luck.
Regards,
Carlos Torres de Navarra
Coral Gables, Fl.
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Eric Roseme
Adam J. Stiles (a...@stilesoft.com) wrote:
: I've developed a chronic case of Achilles tendinitis. I lay off it for a
: while but it keeps coming back. My doctors don't exactly know what they are
: doing and my HMO has been slow to send me to a sports med specialist. Does
: anyone have any pointers for rehabbing Achilles tendinitis, so that it
: doesn't come back?
Doing toe raisers to strengthen the calves worked for me for a
couple of years, but last summer even that was not enough. I
only ran when there was a race.
I bought orthotics in November, and verly slowly worked up the
distance to 3 miles, then the pain came back. So, I did not
run from November until April. That did the trick, so far.
I forked over the cash to go to a reputable physical therapist.
Maybe that's what it will take.
* | * * *
* /|\ * * * Eric Roseme
* /|\ * * * Hewlett-Packard, Networked Computer Division
//|\\ * /\__O__/\ * ero...@hpisrck.cup.hp.com
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CJame
I had a cast on my achilles overtraining for the Marine Corps Marathon in
1985.
I have had to miss two tri-seasons and am currently trying to recover.
Here is 12 years of wisdom.
1. Stay away from basketball and all other bouncing sports.
2. Buy heel inserts for ALL your shoes dress, biking and running. Don't
bother with that felt or Dr Scholls stuff, buy the black inserts just for
your heel from Spenco or the Blue and Black ones ~$11 for a pair
3. ALWAYS stretch prior and ice after running and hard biking. (Buy those
gel filled icebags you can keep in the freezer. ICE EVEN IF YOU FEEL
GREAT.
My theory is that the tendon is inside a sheath and you are reducing
swelling, minimizing rubbing on the sheath.
4. Swim at least 2x/week. THERE IS NO BETTER EXERCISE THAN POINTING THAT
TOE IN THE WATER for 1800 yards.
5. Try to swim before your runs.
6. Do quality running workouts no more than 3x/week
7. If it hurts, rest or swim or bike.
8. Don't run on concrete, asphalt is better or even better is grass or
pine needles.
9. Buy Shoes like Brooks' "Beast" (I am 6'1" 215 lbs)
10 . Here's a strange one, but MY achilles feel better in tie shoes after
a run vs. loafers. The more durable the shoe, the more my achilles
appreciates it.
11. IT IS BETTER TO STAY IN SHAPE BY BIKING AND SWIMMING, with a healthy
achilles, than to miss the season by "pushing it".
12. Ice down after standing around a lot at places like a party.
13. Exercise your achilles before you get out of bed.
14. Treat yourself to a massage periodically. They will work where the
tendon is attached.
Good Luck
Chuck James
Herndon, VA
Enrique Garibay
In article <5om4d2$f...@hpindda.cup.hp.com>, ero...@cup.hp.com says...
>
>Adam J. Stiles (a...@stilesoft.com) wrote:
>: I've developed a chronic case of Achilles tendinitis. I lay off it for a
>: while but it keeps coming back. My doctors don't exactly know what they are
>: doing and my HMO has been slow to send me to a sports med specialist. Does
>: anyone have any pointers for rehabbing Achilles tendinitis, so that it
>: doesn't come back?
>
Adam,
I suffered for 2 1/2 years from it. I saw the "best" doctors in the country
and they threw up their hands. The only thing they knew to try next was to
cut open the tendons and scrape out any scar tissue that might be there.
Trouble with that is that they may cause more damage than what may have
already been there.
I was recommended to a homeopathic doctor who determined that I was allergic
to dairy. He said that most people suffer from dairy and other food
allergies but just don't realize it. They just tend to accept the aches and
pains as they get older.
He also suggested that I "clean up" my diet. He suggested I get off dairy
totally -- cold turkey! He also suggested a cleansing cycle for my colon,
etc.
In just 3 days, I felt like a totally new person. The pain went away and I
was able to start riding again. In two weeks time, I was riding 250 miles a
week again without discomfort. Another 4 weeks later I was racing Cat 3 races
again. Another 2 weeks and I was sprinting for wins again.
I truly believe the key is nutrition. Good luck. Let me know if I can help
you more. You can also visit my website at http://www.healthandwealth.com/ if
you would like to learn more about nutrition.
Good luck,
Cmcr12
I have had this same problem in the past. What I did was took about 6 wks
off; then I started back very gradual; running to start off only 1 mile or
3 miles total per week; After that instead of increasing my log run by a
full mile I would just do 1/2 mile or 1/4 mile increases. Sure it takes
longer to feel comfortable running a 5k , but I picked up my swim and bike
to make sure I did not put on excess weight. After a lot of trial and
error this seems to be the best bet.
If cycling bothers it also, that is another story. Then consulting a
rehab Dr. or Physical Therapist would be ideal to get some ultra sound or
e-stem.
Another thing after taking up triathlon about 2 yrs ago, I did not believe
in massage therapy. I do now though!!!!! And I think everyone should
scrap up the cash to do so. I know $$$$ are tight these days but search
around most running stores have some place they recommend. I currently
pay $20/hr to be worked on, decent price for where I live.
Let me know how things are turning up; and remember tri's are hard on the
body and stay loose and keep your body iced down after tough rides or
runs.
Have a good day.
chad