Have you had achilles tendonitis and if so do you have any advice?

[Growingboys]

Just that really. I've been running for years but this year upped my distance and was really loving it.

Then my achilles started hurting and my physio said to lay off the exercise and do calf stretches. He also advised running in the pool but I just haven't had time to get to the pool so realistically that's not going to happen.

I'm slowly going mad not running and tbh I'm not sure doing nothing is making it much better.

Please tell me your achilles stories and tell me what worked for you. I am desperate!

I'm also off running due to achilles...
Obviously I don't have a solution. I have read enough around this to decide there is no magic solution.
Standing on a stair edge on your tip toes, lower gently to full stretch, then repeat 10 x, twice a day, is supposed to be magical cure (doesn't seem to help me)
Mine is linked to overly tight calf muscles & PF. I have to learn how to avoid the tight legs to prevent it in future (I reckon)

Ice, 20 mins, but three times a day. Makes a real difference to tendonitis ime

ps: one thing that helps mine is cycling, gets lots of blood flow to lower limbs without aggravating my feet/achilles. I am prone to patellar tendonitis, though, so I can't do very much cycling. Anything that increases circulation to lower limbs as chance to help.

I iced for 20mins once an hour when it first kicked in. It helped tremendously

I got achilles tendonitis when I started playing football again in 2011 after not really doing any exercise for a few years. I was on a volunteer placement and one of the other volunteers was a physiotherapist who said there wasn't much she could do about the injury, but massaging the calf would relieve the discomfort when walking etc.

Cycling is good as it doesn't put pressure on the tendon. I cycled everywhere for a month after my injury as I couldn't really walk properly. After that, walking and running were OK but I didn't try any contact sports again for 2 months.

I got achilles tendonitis when I started playing football again in 2011 after not really doing any exercise for a few years. I was on a volunteer placement and one of the other volunteers was a physiotherapist who said there wasn't much she could do about the injury, but massaging the calf would relieve the discomfort when walking etc.

Cycling is good as it doesn't put pressure on the tendon. I cycled everywhere for a month after my injury as I couldn't really walk properly. After that, walking and running were OK but I didn't try any contact sports again for 2 months.

I got this when I tried running too far too soon. Followed physio's rehab programme religiously (yes, progressive calf stretches of various sorts) and got back to running. Don't give up hope, but be prepared for it to take 2 or 3 months.

I've got this now. We have a holiday coming up with lots of walking and the GP's suggestion? Get a mobility scooter.
FFS. I shall try ice. I'm wearing a support and doing the heel drops. Also been advised to try ibuprofen. It just hurts so bloody much. And I'm no runner so why me?!

I get Achilles tendonitis. My excellent physio says I'm tight all the way down my right leg, so I do extra mobilising of the hip, lots of hip flexor stretches, hamstring stretches, and glute strengthening & stretching.

Calf stretching - more than you ever thought you could - is essential.

But what really cures it are Alfredson's heel drops. Google them, or go to the very entertaining Bob and Brad - they have a YouTube channel @physicaltherapyvideo as the "Famous" Physical Therapists Bob Schrupp and Brad Heineck

I aim to do about 3 sets of 10, and vary it soo when I feel comfortable with 2 feet, I do it one footed. There's lots of YouTube video guidance about this exercise. My physio introduced me to it & you can just do it on domestic stairs at home. My physio told me to make sure I'm not gripping with the toes, and just to use my weight to let my heels drop down, then activate the Achilles to rise up to tiptoes. I do slow counts of 8, 4 down four up (but I'm dance trained and we only count in 4s and 8s).

Chronic Achilles' tendonitis here, I'm a runner and when it's really bad I've had to stop running for about 3 -4 months then build up again very slowly. Very frustrating.
I have been much better since doing regular (3x daily when bad, now about twice a week for maintenance) eccentric exercises for Achilles, you can google these, they sound similar to the Alfredson's heel drops as described above although I haven't looked at those.
And check your running shoes - are they worn out, or do you need stability shoes. Specialist running shops should be able to check this for you for free. Maybe worth seeing a Sports Podiatrist or physio who can check your shoes, add raises if needed and advise on specific exercises for you.
And foam rolling calves regularly. I had tons of painful knots in mine, physio massaged and I foam rolled, now they are gone, I can feel the difference with the roller and my Achilles has remained mostly trouble free for ages now (touch wood).

I had this on my teens. One morning my tendons just didn't stretch and I couldn't walk. I hobbled like a penguin till they warmed up. I had a gel I used to massage into them. Can't remember the name of it sorry but it was clear and really cooling,

I got it it 9 months ago. It was excruciating and for the first 2-3 months I could barely walk. I spent the time sitting or lying around, resting, icing and dosing myself with naproxen. In the last few months I have been walkinf about 15-30 minutes before the paon returns and have started swimming and going on the rowing machine. Ive had regular physio and have various exercises to do. be careful with the heel drop exercise as if you have insertional tendonitis they are absolutely the wrong thing to do. The healing process takes a long time. you have be be resigned to it

Arghh. What's insertional tendonitis. GP said to do heel drops. Am I doing the right thing?

If your gp said do the heel drops you must have mid calf tendonitis (i think/im no expert). My tendonitis was in the lower part of the calf down to where the achilles tendon wraps round the bottom of the heel.

I have a lump in what I think is the Achilles. (Back of ankle). She didn't check my calf.

Well if it was me I would see a physiotherapist for peace of mind. they are the best at diagnosing snd treating in my opinion. Up to you. ih I see you’ve already seen a physio. I would follow his advice. Its their area of expertise

Thankfully my physio appointment has finally come through. For next week. Just freaking out at the idea of hobbling round Disney with the kids.

Wolfiefan I would seriously consider reserving a mobility scooter-don't rule it out.. Get very supportive trainers. Hopefully you haven't strained it too much. Some people seem to be able to continue running or at least do some exercise but I couldn't even bear to put my foot flat on the ground for weeks

eccentric exercises for Achilles, you can google these, they sound similar to the Alfredson's heel drops

Yes, the heel drops are the same - eccentric exercises.

Foam roller. YouTube to learn how to use it.

Deep calf massage. Physio once a week and massage twice daily myself copied from physio and yet more YouTube.

I could feel the knots and the tension.

Lots and lots of stretching.

Ice.

Oh nNina don't say that.
I can't exercise. I can hobble. I am not a runner. How on earth have I done this?!

Sorry for being so negative. Maybe if you rest up over the next week or so you will recover or at least manage to get around without too much discomfort. I found a prescription of Naproxen 500, one taken morning and one in the evening reduced the pain and swelling a lot. See if you can get your doctor to give you a prescription. If you google the injury it seems that people have varying experiences, some more debilitating than others. I've just had a terrible time over the last 9 months and I'm not a runner at all. I was fairly fit as I went to the gym once or twice a week but it came out of the blue one morning while I was shopping.

The soreness in the feet sounds more like plantar fasciitis. But an expert physiotherapist is your best bet. It’s worth paying rather than waiting if you can’t get an NHS appointment quickly.

I got it as a teenager. I had to stop running for 6 months. I found out (eventually) that it was my boots that were causing it! Only found out when I replaced them and it disappeared. GP had referred me to hospital at that point as it wasn’t shifting. I started to get it again recently when I got new road shoes, I believe this was because they came up just a little too high over my heel. It disappeared when I bought some insoles that raised my heel out of my shoe a bit. So, it might be worth checking your footwear.

Wandering I thought it was PF but GP says not. When she pushed on my heel I didn't feel pain. But Achilles so inflamed I can feel the lump!