GAH! sore tendons from running

[OneFootinFront]

I run - a bit - more like jog, on the treadmill at the gym. I did the C25K a couple of years ago, and use the principle of the programme to get me fit over ups and downs of irregular training.

I can run without it feeling like too exhausting an damaging at about 5 mph and a 2% incline on the treadmill for 30 to 40 minutes, with a few stretches of walking, when I put the incline up to around 5 or 6. I'm heading for 58 by the way.

I jog/run to keep fit for dance classes (I do jazz and modern and am starting to learn street dance). I've danced all my life (mostly ballet, but everything except tap), but only been seriously trying to teach myself to run for the last 5 years or so (apart from lots of aerobics in the 80s). When I'm "jogging fit" I am much stronger as a dancer - it's great!

Except that ...

At the moment, I've got such sore tight Achilles tendons, that going up on my toes in dance class (to do a turn or a high kick etc) really hurts. I do the Alfredson heel drops after a treadmill work out, and stretch my calves, but maybe not enough ?

Any other tips? I'm wondering if it's running on a treadmill rather than outside, but I'm trying to save my knees. And the gym has a sauna ...

I really need to shift about 10 kilos and running has helped me get leaner in the past. I find stationary cycling & swimming laps so unutterably boring. 30 mins on the treadmill is really efficient - or it has been until my poor tendons got sore.

Help!

Poor you! What a drag. I reckon stretch those calves as well and check your trainers. The other thing is can you run on grass? Uneven terrain will workout all areas of your feet and legs, mills can hit the same bits all the time if you know what I mean. Good luck!

Thank you - I hadn't thought of checking my trainers - I guess I need to go to a shop that does a good gait assessment. And that's a good idea to run on grass - it's probably better for all the tiny intrinsic muscles of the foot & ankle.

Onwards -= I hate this tendonitis, because the physio just says - heel drops & rest.

It's odd that going up on your toes is causing the pain, because then the archilles should shorten (and lengthen when you flex your foot hence why heel drops are effective as a stretch as it's an exaggerated flex). That suggests the pain isnt caused by tightness in the archilles- i.e. by the archilles trying to lengthen because it's contraction that's causing the pain (unless I've really misunderstood you)

Is the angle of the treadmill too repetitive? I run on a variety of ground, but when doing a road race, can feel it in my legs if I've stayed too long on a repetitive camber of the road.

Massaging out with a spiky ball/ foam roller could help.

Stretch your calves really well. Oxford physio have a good site with exercise and stretches. They have made such a difference to me.