For some there is nothing more frustrating than having an injury if you’re in the middle of training for an event. Achilles tendonitis can come on quickly and the recovery required can range from a few weeks to a few months.
The Achilles tendon is a fibrous band that connects your calf to your heel and we use it every time we take a step.
Achilles tendonitis is the inflammation of the Achilles after overuse.
This injury is typical in runners when we go too hard, too soon. If we don’t ease our muscles back in, the Achilles will throw its toys out of the pram and demand a rest.
Symptoms of Achilles tendonitis
- A swollen ankle
- A dull or sharp pain either when running, or after your run. If it’s really painful, it is worth going to the doctor as you might have ruptured the tendon
- A stiff ankle in the morning
- Sometimes a crunching or clicking sound when moving the ankle
Recovery for Achilles Tendonitis
- The first stage of your recovery is rest! During this period your body is busy repairing itself. Try not to walk or exercise too much during this period.
- Orthotics have been shown to be useful in the process, however it shouldn’t be seen as a permanent fix.
- Looking ahead, you will need to modify your training regime. Ease your body into the intensity or length. It is advised that runners increase their mileage by up to 10% each week.
- The best sports to take up during your recovery phase are cycling, swimming and rowing.
Prevention of Achilles Tendonitis
- Stretching & strengthening the calves can help in the recovery and prevention of Achilles tendonitis.
- A great exercise is calf raises with a tennis ball between the ankles. The tennis ball helps prevent the ankles from twisting out when you’re at the top of the calf raise.
- Cross-train! By cross-training, you help relieve the persistent stress on your body. Swimming is great for low impact, as is cycling.
- Warm up before exercises!
- Increase the intensity of your exercise gradually. Both in distance and in pace. Muscles need to be eased into it – no surprises. Again, it is advised that runners increase their mileage by up to 10% each week.
