Achilles Tendonopathy - help!

[Littlewiseone]

Since February I've had chronic inflammation of my Achilles tendon. Rest, ice, light calf strengthening exercises, no running and very little walking over 1-2 miles. The pain and stiffness came on following a month of running 3 times per week following the Maffetone Method (low HR) and I felt great! But obviously overdid it. I'm so down about it all as it just won't heal. I did a 2.5 mile gentle walk yesterday and it's back inflamed and my foot is so stiff in the mornings overall including the plantar. Can anyone advise on any rehab? Anything that has worked for you? Im a keen runner and I miss it a lot

I’ve had it since New Year’s Day - pickleball injury. It’s so annoying!

I saw a physio and they recommended calf raises and holds (on tippy toes) holding weights and gradually increasing the weight. I also strap mine before a game - google the technique.

What made the biggest impact was new trainers that don’t compress the Achilles. I’ve got three pairs I can wear and everything else is in the cupboard until it’s completely better.

I had a complete break from anything involving running or strenuous walking for a month then gradually got back into it. I’m still not 100% but definitely making progress.

I think you need to properly rest it for a few weeks. 2.5 miles is a fair distance to walk with such an injury.
I'm no expert, but I'd suggest cutting out the walking, running and anything that may exacerbate the injury for now. You can't force the healing process. Give it 6 weeks and see how it is then.

That sounds really frustrating, especially when you were feeling good before it flared up, but Achilles issues can take time and often need very gradual loading like slow, controlled calf raises rather than complete rest. It might help to see a physio who can guide a structured rehab plan and check things like your form or footwear so you can heal properly and get back to running safely.

The calf exercises help but depending on the extent of the injury you may be stuck with it forever (according to my GP). See your GP.

A heel raise in your shoe may help to offload the achilles tendon. Unfortunately tendons are buggers to rehab. Also if you're of perimenopause or menopause age, that drop in oestrogen can affect collagen production. You have my sympathies OP. Sounds like you're doing all the right things but it just takes time and load management

Sorry to hear you’re suffering. I had this 18 months ago and unfortunately it took 7 months to recover. With a lot of physio visits, ultrasound and shockwave therapy. I’m usually a bit sceptical of that sort of thing but I think the shockwave therapy really helped. Also a lot more rest: at the start I barely walked at all, or did anything that was load bearing on the ankle (eg no squats in the gym. And then gradually built back up.) But it was 7 months before it felt good enough to run again, and even now I’m careful about how much loading I put on it.

Echo PP’s recommendations of heel lifts and raises as exercises.

shockwave therapy worked for me

Thank you and hope you recover soon! What trainers did you buy?

Thanks everyone for taking the time to respond I really appreciate it. I've had near total rest for two months and read that the tendon doesn't like zero load but not too much either and I think this is what makes it so tricky. I have also been advised to do the Alfredson Technique for 12 weeks (calf raises) before moving on to doing eccentric calf raises with weights as somebody suggested. I'm going to give this a go and see what happens.... Its helpful to know that shockwave therapy has helped some of you as well and this is definitely an option for me if the A. Technique doesn't work. Thanks again all. x

I went into a sports store and tried a load on. I think it depends where in your Achilles the injury is. Mine has a very obvious swelling so I need shoes that either sit under that or are not tight on the Achilles. If I wear any that sit firmly on top of the swelling it’s agony! New Balance 327 are my most comfortable casual shoes and I have them in two colours now. I am back playing pickleball and I bought some Asics netball shoes with a low back. Feels strange to me after years playing netball as I always went for a lot of ankle support but I’m able to play without pain. All the best with your recovery.