Archilles heel

[stclair]

Has anyone damaged their archilles tendon before? I started running again in September and after a couple of weeks got a swelling at the back of my heel and super painful. Too overweight and middle-aged i’m thinking! Anyway, haven’t run since but lump still there so am a bit loathe to try. Isn’t painful anymore though. Have tried massaging it and stretching it on a step, what else should I be doing?

I haven’t experienced this myself but a lot of runners do start out with over-striding in an attempt to get through it quicker and this can cause heel striking. If you look on YouTube for videos on good form, it shows you that the ideal position is leaning slightly from the ankles so you’re about to topple over and allow that falling motion to propel you. If you can keep your steps small so you’re feet are always underneath you, you should land with your mid or ball of your foot. This takes the stress from your heels and also shins (to avoid those dreaded shin splits).

Obviously this is no help until you’re actually able to try running again and feel healed, but may be useful in the future.

@Rgy3250999 thanks for this. I guess I did start off like a bull at a gate instead of building up slowly so will certainly try to decrease my stride when I can run again. It’s usually hip pain I get so this is a new one!

I would suggest, based on years of trouble, Rehab with lots of leg strength exercises before setting off for another run

So squats, calf raises, single leg balance , and the "clam" ( think of every muscle in your legs ) and some core work