Achilles twinges

[MattR]

Anyone know anything about achilles problems? For a while now mine have been aching a bit after hilly runs. There's no real 'ouch' unless I pinch them between finger and thumb.

Just wondering if it's something to run along with until it goes away or whether it might be worth having checked out. Suppose I could be being over-cautious, but a woman i work with had her achilles snap (down a pothole ) and had a long road to recovery...

Any advice considered - thanks.

[EdwardC]

Ah, the Achilles tendon and its bosom buddy the calf muscle. Can't live without 'em, but they're temperamental blighters.

I used to be a martyr to lower calf/Achilles problems but I haven't had any problems for about five years. Here's my recipe for success.

1. Ditch your training shoes. Big clumpy heels with high heel tabs are a recipe for disaster (have a look at Gordon Pirie's book which is available to download free here). I do all my running in lightweight trainers with minimal soles or outright racing flats, or in lightweight low-profile trail shoes (or spikes for x-country).

2. If it's cold, or wet and windy, then your calves are liable to tighten and that's often the precursor to injury. I used to dump the running tights as soon as the first glimpse of sun was spotted in April, but I wait now until it's properly warm, and if it's not, I put on tights or tracksters (or you could try long socks).

3. Mild stretches after running work for me. I never bother stretching before, and I don't often bother afterwards, but if I've felt it was a bit tight or sore, I stretch it carefully. Obviously you need to avoid explosive stretches, and overdoing it. If it's hurting, then don't stretch.

4. I bought a Stick Massager. I don't often use it, but it's remarkably effective. Alternatively, sit on a chair and cross your bad leg over your good, but pressing the painful area into your kneecap. Really dig deep - if your muscle is tight it will hurt like hell, but it really helps to loosen it up.

Good luck!

Edward

[MattR]

Thanks for that - there's some good common sense advice there which I'll try to incorporate.

Must say that I've been dubious about the benefits of pre-run stretching for a while. The muscles are cold and easy to overstretch and I often think a gradual warm-up achieves the desired effect just as well if not better. That said, I reckon being supple is key to running well and injury free - pilates/yoga perhaps?

I tend to wear low profile shoes anyway, but of late I've been running on the trails using an old pair of road shoes just to get a bit more cushoning. Now I think about it the achilles aches might coincide with doing this.

Perhaps this is a good excuse to buy a new pair of shoes? I would get a pair with a low cut heel, but reckon that they could be more prone to coming off my feet in the mud (notice how I avoided the George Michael gag there).

As for The Stick, I had that recommended by the guy in Up and Running once. Generally, I ache quite a bit after runs so it could be a good investment and def cheaper than a sports massage.

[NickL_Admin]

Other things you may want to consider Matt is doing some ice massage on the area - this is recommended for tendonitis...
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Having said that - there may also be some benefit of contrast therapy...alternating your foot between very cold/iced and very hot water. 1 min in each.

As for shoes on trails perhaps get something that is a bit more forgiving, such as the Mizuno Harrier.....still an offroad shoe, and they look fairly low around the heel area.

Finally, you could also do some (at first very gently) eccentric heel drops...stand on the leg in question, but on a step, then slowly lower yourself so your heel is below the step

[MattR]

Thanks Nick - some good advice there as ever which i'll also try to put into practice. The twinges are still there but feel kind of manageable...

It's good that neither of you suggested laying off the running for a bit - I've got the Black Mountains race coming up and it would be gutting not to run in that after a bit of a long build up. I'd probably have ignored the advice anyway.

Wave Harriers: yes, that ties in with my own thinking. Ie why am I running around mainly on Cotswold trails wearing a shoe that's more designed for multi-terrain/fell. I've been planning on trying wave harriers for a while - many people seem to get on well with them, although noting your comments Ed I might want to think about cutting the heels down?

I'll update you on progress..