Why are my Achilles so rubbish?

[BlueChampagne]

I wasrm up (walk quarter mile) and I stretch afterwards (static), as advised by physio. My normal run is only 2.5k (twice a day), four times a week, mostly on field tracks, with some road. My BMI is under 20, and I'm only 43. So why, oh, why have I had 3 injuries in the last 6 months, and not always the same leg?

Should I return to physio? The run fits in well with my routine (being from school to office) and I'd like to be able to do 10k in under an hour. Got close in the summer with 8.5 in 48 min. Or should I try and find another form of exercise that doesn't do me so much damage?

DH Physio
Warm up good
Stretching should be ballistic /dynamic not static so bouncing on step eg.

Static is between bouts of exercise or after exercise in conjunction with strengthing.

Need to do eccentric strengthening or loading of calf and Achilles.

Are you stretching both calf muscles (gastrocnemius and soleus)?

SE London if it helps.

Thanks for the quick reply shattereddreams - though I fear your MN name may be a bad omen! Yes, I am stretching both calf muscles.

Have physio appointment on Monday because last time she saw an old injury; this time she can see a fresh one. Even if I can't run regularly, I'd still like to be able to chase my boys about!

Previously a cyclist and horse-rider; could try lunch-time cycle rides depending on what physio says. 'Fraid SE London doesn't help.

Have you tried a different pair/brand of running shoes? I had a period of chronic achilles pain which was resolved by changing my running shoes. I do still have some problems, usually over the summer months when I'm wearing very flat sandals or ballet flats with no support/cushioning.

I had a spell of this. The physio gave me heel lifts to wear inside my shoes, to rest the tendon until it healed. I still wear these with one pair of running shoes which often seemed to cause problems.

The other thing is the eccentric loading exercise. Stand on the edge of a step on your toes, and slowly lower your wieght to full stretch. Then raise yourself up again. It's the lowering that does the good, not the raising. Build up to doing 3 sets of 10, twice a day. When you can easily do it on both feet, do one foot at a time.

It does take months for the tendon to heal properly though, so don't expect overnight miracles, and don't run on it while injured. However, I am (and I hesitate to say this) now pain free, despite being 55 and running 30k a week. The cross trainer, if you have access to one, is a good way of maintaining cardio fitness without putting so much strain on the Achilles.

Thanks DameSaggar and OneHand. I did get new trainers after the first episode, but confess not since.

No access to cross-trainer but bike should be some help with cardio (either fast or towing trailer!).