Running With Achilles Tendonitis
ฝัง
- เผยแพร่เมื่อ 5 มิ.ย. 2024
- In this video, Maryke explains why your Achilles hurts when you run, how you can adapt your running to allow your Achilles to recover, how you can monitor your symptoms to help you judge your sessions, and how you may be able to complete a race despite your Achilles pain.
👉 To avoid overtraining, keep track of your running mileage with a Garmin GPS watch:
- Garmin Forerunner 45: geni.us/gnVF9
- Garmin Forerunner 245: geni.us/FFtpiVZ
- Garmin Instinct 2: geni.us/ArnELe
More options at the Garmin store on Amazon: geni.us/U9eNrN
🌟Need more help with your injury? You’re welcome to consult one of the team at TMA online via video call for an assessment of your Achilles injury and a tailored treatment plan: www.treatmyachilles.com
📽️ Another video you may find useful:
▶️ Achilles warm-up before running: • Achilles Warm-up Befor...
📚Chapters in this video:
00:00:00 Introduction
00:01:06 Quick recap - What is Achilles tendonitis/tendinopathy?
00:02:40 How to interpret your Achilles tendonitis symptoms
00:05:41 Why ignoring Achilles pain and stiffness is not a good idea
00:06:48 Adapting your running to allow tendon healing
00:08:32 Be guided by changes in your symptoms
00:12:34 Tips for running a race despite Achilles pain
-------------------
🖥️Some of the software we use to run our online physiotherapy practice:
➡️ Website hosting and management - Wix: geni.us/uyiB
➡️ Taking online payments - Square: geni.us/nZUbyi
➡️ Appointment scheduling - Acuity: geni.us/ayXb91
➡️ Consultations - Zoom One (Pro): geni.us/eEeC
➡️ Patient notes - Cliniko: geni.us/L5Q3H
➡️ Rehab exercise library - Physiotec: geni.us/JIODEpQ
➡️ Patient satisfaction survey - Typeform: geni.us/1Pn4F5p
➡️ Bookkeeping - FreeAgent: geni.us/TZfc7b
➡️ In-house task planner - Notion: geni.us/yArdF6
References:
Cook J, Docking S. “Rehabilitation will increase the ‘capacity’ of your …insert musculoskeletal tissue here….” Defining ‘tissue capacity’: a core concept for clinicians. British Journal of Sports Medicine 2015;49(23):1484-85. doi: 10.1136/bjsports-2015-094849
Hanlon, Shawn L., Ryan T. Pohlig, and Karin Grävare Silbernagel. "Beyond the diagnosis: Using patient characteristics and domains of tendon health to identify latent subgroups of Achilles tendinopathy." Journal of Orthopaedic & Sports Physical Therapy 51.9 (2021): 440-448.
Longo UG, Ronga M, Maffulli N. Achilles tendinopathy. Sports Medicine and Arthroscopy Review 2018;26(1):16-30.
👉Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you.
👉 To avoid overtraining, keep track of your running mileage with a Garmin GPS watch:
- Garmin Forerunner 45: geni.us/gnVF9
- Garmin Forerunner 245: geni.us/FFtpiVZ
- Garmin Instinct 2: geni.us/ArnELe
More options at the Garmin store on Amazon: geni.us/U9eNrN
If you buy anything via these links, we may get a small commission at no extra cost to you.
I'm compelled to write my first TH-cam comment ever, because this is simply one of the best, most organized, and informationally rich health advice recordings , that clearly evolved from client bases pain and recovery experience.. It get right the big question and hits all of the pain points,offering warning flags to monitor, potential solutions, and the confidence to get through it, while minimizing additional training risk. Thank you for this tremendous piece of work. And, Happy Running!
Thank you! I'm glad you found the video useful.
Agreed! Just aggravated it from sprints a few days before and literally saw videos about "Strengthening/Rehab" but not clearly stating not to add it to my current running training protocol.
Brilliant advice!
This is life saving for me!
Best Video about Achilles problems !
Thank you for this video! It was very informative.
You are welcome!
this video is amazing i’ve been struggling with this for 3+ years after jus rolling my ankle and not letting it heal but watching this video helps so much
Great video and very well expressed in detail. Thank you.
Thanks for the video! I am ten weeks ago from my aspired sub 3 marathon on a flat course, but since last week an achilles tendon injury has reared its ugly head (i had it four years ago too, i only recovered after seeing a fysiotherapist and starting exercises). I have probably overdone the speed work sessions, unfortunately.
I will see a fysiotherapist tomorrow to assess the severity of the injury. Finished a long run of 13 miles (instead of the scheduled 18 miles) at very low speed yesterday. Your advice helped me, because the pain i experienced is undoubtably present (as well as the stiffness), but bearable (at least, for now..).
This video gives me hope - two or three short easy runs per week on soft ground might keep the injury under control. But one has to stay realistic, of course.
Great advice again! The part about pain not being a true indicator of damage was especially interesting. I must admit, when I first pulled back on my running to recover from tendonitis I assumed my body would lose its fitness immediately. However, after a few months of tendon strength training and cross training with bike and swim (and by not letting the diet slip too much!) I am pleasantly surprised to find I can now reincorporate 2-3 shorter runs into my week without any real ill affect on my tendons. It's still mentally difficult to not just start doing 10k twice a day again, but that's likely what caused my issues to begin with, so I will keep telling myself to be good and concentrate on long term benefits!
So helpful. Thank you !
Glad it was helpful!
Excellent advice!
Glad you think so!
Priceless advice for a newbie (avid) trail runner, thank you.
Our pleasure!
Super useful information, so well presented. Thank you!
You're welcome!
Hi there, I really appreciate there’s a channel dedicated to Achilles tendon issues. I’ve been suffering from it the last 6 months after getting back into soccer after sitting out during Covid. Your site is very informative and resourceful. Thank you for offering detail views and explanations from both clinicians and patients points of view. Unbiased, fact based, and most of all helpful.
Thank you, and good luck with your recovery!
Thank you so much for your videos, they’ve been incredibly helpful! I’ve suffered from Achilles pain training for a marathon from ramping up the mileage too quickly.
You're welcome!
Brilliant!
Wealth of knowledge ❤
Thank you so much for this video 😊
You're welcome!
Thank you so much 🙂🙂🙂
Most welcome 😊
This is a really great video, by far the best I’ve seen for Achilles injury’s, I was running 40k weeks over the summer then in September started a sub-18 minute 5k training program which was 70k a week with 2 harder intensity workouts, I did this with no strength training and by the end of October started to feel a discomfort in my left Achilles that was recurring, probably a 2/3 out of 10 pain wise, I took last week easy and started to do strength exercises and now this week I’m slowly getting back into it, so this video is exactly what I need in knowing what intensity to go for, I did a easy 10k yesterday and woken up today with no stiffness or discomfort so I know I’m safe for another easy 10k this morning, thank you!!!!!
You're welcome!
Hi there! Thanks so much for your content. It's been really helpful as I've navigated how to best recover.
I did a light jog today on the treadmill for the first time, at 4.5mph for .5 miles. Felt a little sore afterwards, we'll see how I feel the rest of the day and tomorrow.
I've done three sessions of calf leg raises so far, one session every other day for the last six days. First day, double leg, 3x15. Second day, single leg, 2x9, 1x5. Third day, single leg, 3x9.
I have at least one question... Do you think it's better to do double leg jumps before moving on to running? As running seems more like single leg calf raises where double leg jumps seems more like double leg calf raises. So potentially safer and less load per leg and a better-graded progression than running? Small jumps in place to larger jumps in place, to jumps forwards and backwards, etc.
I guess I have another question too. Is one calf raise session every other day too little? I know I have to see for myself, but wondering what your experience is with patients to maybe save me some trial and error. Specifically asking about 2-a-days(vs once per day) or every day(vs every other day).
Thanks again!
edit: just watched your plyometrics video 😅 you're the best! so do you think the load for plyometrics is greater than running? I guess it depends on the intensity... very small hops in place seem like less load per leg than even a light jog.
I play pick up at the gym occasionally and was playing paddle tennis(at a beginner level) a few days before my injury(from overuse, I believe. Was getting back into activity after a long period of ennui), so I'll definitely be incorporating plyometrics into my recovery.
edit 2: just read your article on 5 Things to Consider When Returning to Running. answered my question again regarding hops! ❤❤
Hello Maryke, I just developed soreness on my Achilles the other day after a hilly long run and if it weren't for all this valuable information.. I would be in huge trouble. Thank you so much!
You're welcome!
When I'm in South Africa, I enjoy running fast on the grass in the park 😁👍
Boy did I wish I watch this when I started running. Decided to go from never running to 20 miles a week like a complete idiot. Then decided to "power" through the pain for a month. Needless to say, got diagnosed with achilles tendonitis after pain was unbearable.
I'm about to end my 2 month break from running, and try again in three days! THIS TIME, I'm going way slower and supplementing biking with my running haha.
Thanks for sharing, and good luck with getting back to your running.
This channel and the “Treat My Achilles” team are exceptional. They are especially expert in diagnosing and treating runners and their Achille’s problems. In addition to applying what I learned from these videos, I have received their online treatment. Their treatment has helped me significantly and I am sure I would not be running injury free if not for their help.
Thank you so much for the kind words!
3 years I stopped for, just cycled.
I’m finally confident enough to start again. Hopefully all goes well. I’m sticking to flat routes.
My wife used to massage the lump on my tendon, wow, AGONY. Lumps gone now.
It will go well! Just increase things slowly.
@@TreatMyAchilles I did my 3rd slow 2mile jog yesterday, nope I could feel my right Achilles this time(left was injured 3yrs ago), lame this morning, severe limp. It’s highly annoying. I used to run a mile pace of 8min30sec, I’ve been going 9min40 and still injured. My left Achilles took nearly a year to heal. I’m afraid it’s walking hiking and cycling for me. Wife massaged achilles wow very sore lump.
I’ve done all the stretches warm ups warm down. Just frustrating. Must be in my make up. It’s not like I’m not fit.
3 yrs and 27 trail races 5k to 30 k. What to do after a run workout to ease pain, shorten recovery. Love your videos and you are such a blessing. Thanks
Ugh - if you are getting pain after every run, you need to adapt your training load to allow the Achilles to recover. Otherwise you are likely going to find that it becomes more and more easy to irritate to the point where you can't really run. Treatments like ice and rest can help the pain but if you repetitively push into the pain with your training it will not help much in the long run.
Love this video! What is proper warmup prior to my slow runs while healing is ongoing. Recommendations?
I hope you find this video helpful: th-cam.com/video/kz5c3x-WNr8/w-d-xo.html
This is excellent. I’ve got Achilles tendonopathy right now with 4 weeks until the Chicago marathon. It flared up 3 weeks ago and I stopped running for three days. It was a little stiff but running was fine as I built my volume back up. But a more intense workout session last week and a 21 miler yesterday have caused it to flare up again. I’m going to have to cross train this week and make a decision about next Saturday’s long run. It might be that I drop all longer runs now and just work on maintenance and recovery. I’ve already done 3x20 milers this cycle (and several 16+) so I don’t think I’ll lose the endurance in a few weeks. Getting to the start line is the priority now.
Your plan sounds good - you have enough time to allow it to calm down if you choose your runs and cross training wisely. Best of luck for your race.
@@TreatMyAchilles Thanks for the support!
Thank you for this comment. Im in the same boat - Detroit marathon is 2 weeks away. Out of nowhere about two weeks ago, I started getting odd pain in my heal area and now creaking going downstairs in the achilles area. And lots of stiffness. And pain after runs. Ugh! Never in my training have I had anything like this. I guess it’s time to cut the volume. I’ve got multiple 20 - 22 miles in the bank. This next marathon means so much and I want to finish it!
The problem I have is I do sprinting, not long distance running, so its very hard not to do sessions that have intensity. Just jogging doesn't help my sprinting; I need to sprint, but my achilles isn't letting me. However, I do think I have overloaded it by doing too much strength work on top of sprinting, so now I have aggravated it again, I will lay off sprinting while I build up the strength, then lay off the strength training while I introduce the running again!
Yes, you will have to stop sprinting and first restore the strength you need for that. Make sure you also pass a full plyometric programme and can run your full volume at easy pace before easing back into sprinting. Getting back to sprinting usually takes at least 4 months but often much longer because it is such high intensity. But this does of course depend on your case and how long you've had it for so it may go quicker.
If you wanted more specific rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
I have a 50k ultra trail race in 2 days. The back of my right heel starting hurting from, i assume, too much hill training. I even think sliding to the back of the shoe and having my heel press against it might have had some factor in it. But anyway, i noticed soreness in the morning and going up steep hills. But then after i was warmed up i had no pain. I was going to do a few short runs this final week but after a little heel pain on sunday, i stopped using my achilles as much as possible. No running and wearing supportive shoes. I run in zero drop shoes on trails so i installed heel risers. I even bought a pair of dr scholls orthotic 3/4 inserts. My feet dont need support but when i did a 5 mile test run in the orthotics, i had no heel pain. So my goal on race day is to rock the heel risers and keep the orthotics in my vest. I can install the support any time i need it. Theres a 10 mile section of climbs and i may just throw them in for that just to be safe. Anyway, hoping to come out of this race unijured. Thought i would leave a comment on what i am trying and what helps. I will check in post race and leave an update
Ok. Time for the update :)
Yes, would be very interested to know how it went!
@@TreatMyAchilles i basically felt the heel pain in waves throughout the race. The heel was more sensitive to pressure against it than being used so i stuck with the non supported shoes with the heel risers. I ran the race at a pretty casual pace because it was a very mountainous course and i was both conserving energy and nursing the heel. I took it easy where i would normally fly. I paid attention to your pain scale of 3 out of 10 and tried to keep it there. Sometimes that meant walking a little funny. But then i would be pain free and could really run. With about 2 miles left i stumbled over a rock and that had the pain all the way through my tendon and not just the heel so i figured i was doing some aggravating to everything. I ran across the finish with no problem but after a bit of sitting still, it was pretty sore and stiff. 3 weeks post race. It doesnt throb or ache at rest ever. I can walk fine if i want some pain so i walk funny. The very end of my stride is where i get pain. So walking on my toes is pain free. I find crocs to be the perfect shoe. They raise the heel some and have an open back. The open back i think is every bit as important. I have just started rehabing it this week. Leg pressing, calf raising and even bouncing is pain free as long as the load isnt when the tendon is at its longest length. I ran on a treadmill very slow for 1 mile with good results. But i cannot run on the road. I tried and it really aggravated it. I think the treadmill doesn't require you to push hard at the end of the stride because you aren't actually using force to create motion. You are more or less timing the pace of the belt. It is sore to the touch directly on the back of the heel but not anywhere else. Never had any redness or swelling. I guess psychologically i fear permanent damage but logically i know its probably overuse plus an acute session and will make a full recovery. I haven't signed up for any other races and am fully committed to recovery. I want to run 40 years from now so a few months sounds pretty fair to me. Yes, it was worth it lol. But that being said, i knew i needed time off because i had a couple other niggles that needed a break. This is good information. Getting hurt is synonymous with failure and the best way to learn. My training iq has leveled up. I will check back in in a few weeks. Your videos are great at keeping the blues away.
In my opinion, once it starts you need to listen and chill for a few weeks. For insertional like mine, heel risers that are soft, open backed shoes like crocs, an ibuprofen here and there and just listen to the tendon when it barks at you is giving me progress. Dont be afraid to experiment. But also, accept your circumstances and exhibit patience.
This was great. It really reflects my experience with achillies tedonitis a few years ago. Could you do a video for running with PTTD. perhaps with shoe recommendations too? I've been prescribed orthotics for over pronation, but are there other factors that could help alleviate stress on PTT (heel drop, stiffness of sole, etc)?
I assume you are referring to posterior tibialis tendonitis. Here's a video from our other channel. It has a section about running towards the end. Hope it helps! th-cam.com/video/qcc7G3aTmCg/w-d-xo.html
Hello...Thank you for your videos. I have been training for 8 months to run a 1000 mile run. I injured my achilles this week and are devastated. I have 30 sponsors on board for my run, have a charity partner and I am traveling to the other side of the world to do the run. I am 5 weeks out from start day. The pain is very manageable, I haven't run for 9 days now. Am getting an ultra sound done this week to get more information. Any tips?
Steph has just made a video that you may find useful: th-cam.com/video/Xw3CudJF6m4/w-d-xo.html
I am in my fourth month of this At injury. I had gone to a physical therapist and he tore me up and hurt me badly. I am 74 years old and I do i low impact. Long walks And with a new doctor direction I’m going back to a different pt. I hopefully he can help. 12:37
Thanks for sharing, and good luck with your recovery!
Hi I’ve used your services before as you may recall (fingers crossed Achilles seems ok at the moment). I have a running buddy who is struggling with PTF do you have any videos / articles which may then result in a consultation
Hi Amanda,
I'm not quite sure what PTF stands for:
If plantar fasciitis, they can have a look at this: www.sports-injury-physio.com/plantar-fasciitis
If patello-femoral pain, this might help: www.sports-injury-physio.com/runners-knee
For me when I arch my foot down or do calf raises its sore and only on my right Achilles
I've been dealing with tendonopathy for a couple of year with a combination of abductor tendonopathy at times. I've been struggling to find the right combination of load management and rehab excersices. My pain level is normally very low but i'm constantly experiencing stiffness in the mornings and calf knots after some intense running playing basketball. I'm starting from scratch in my rehab so I'm stopping for a few days to let my calf/tendon come back to it's baseline of stiffness and disconfort and then I'm going to do a basketball session with mid-intensity and duration and then observe the 24hr response. I normally play Tuesdays, Thursdays and Saturday so I only rest one day in between. I might remove Thursdays for this initial reasestment to give it more time to recover. My question for @Treat My Achilles is. If I notice an increase in stiffness or disconfort the next day, is it better to completely rest for that day or can I still do rehab but at a reduce load? Also, on the days of sport activity, should I skip the rehab excersices and only do those on the off days? Since there is only one day of rest in between sport activities, it is sometimes hard for me to know if the result of the stiffness is due to the running or due to the rehab excersice. I hope you can answer and thanks for posting this videos, they are really helpful and informative.
Usually we advise our patients to do only their low load exercises (so no strength training) if they wake up with a stiffer than normal tendon and as far as possible we get them to not do their high load rehab exercises on the same days that they do other sport. It sounds as if you may be at a point where you need to decide if you want to put the effort in to get rid of the tendon pain or if you want to continue just managing it. If you want to get rid of it, you may have to reduce your sports participation dramatically to allow the tendon enough recovery and to be able to also do the strength training needed.
Hello, what are your thoughts on Achilles Tendonitis braces and splints?
Hi there,
Braces and splints are not appropriate for Achilles tendonitis. Here's an article we wrote about orthopaedic boots, where the same principles apply.
www.treatmyachilles.com/post/using-an-orthopaedic-boot-for-achilles-tendinopathy-or-pain
Hi awsome video! Do you think that kinesiotape could help to relief tendon work? Im from argentina sorry my bad english but i will understand your answer
Your English is fine! Here's our video with advice about taping Achilles injuries: th-cam.com/video/gu53pA_2ri0/w-d-xo.html
@@TreatMyAchilles watching rigth now. Tanks for the answer. Ill try yo find the cup in my country
really good advice. but mine is the pain is gone when running but after resting it comes back. when I press it or after sitting a long time.
That is quite typical for a tendinopathy that is in the early stages - the pain improves as you run and you don't really know about it, but then it has a delayed pain response. You can read more about the typical symptoms and what it means here: www.treatmyachilles.com/post/achilles-tendonitis-symptoms-causes-and-diagnosis
@@TreatMyAchilles oh my.. I usually run 120km per week i cut in half because I’m trying to self rehabilitate. All of my runs for now are easy. It has minor improvements. Does taping it with kinesio tape would help the recovery? What would be your recommendations?
@@TreatMyAchilles it is more onto the back heel bone connection of the Achilles. I have read the topic I think it's insertional Achilles tendinopathy. I felt very sad about this. I have my ultramarathon this coming September.
So, I've had Achilles tendonitis for over 10 years and have just learned to live with them on both feet. I have developed bone spurs in both heels. Am I a lost cause or is there anything i can do to eventually heal without being cut up and scraped out in a very frightening surgery that orthopedic doctors want to?
Hi Victor, I answered you via email. In summary, it's never a lost cause. There's always a possibility of improvement if people follow the correct treatment plan.
🙏
I got this Achilles tendon for four months .when start running I still feel pain .I advice bcuz I wanted to get back to football
Hi there,
If you're referring to football that is also called soccer (not American football), this video might help: th-cam.com/video/GJPWWJ5PTWM/w-d-xo.html
@@TreatMyAchilles no American football!!! I’m playing it rn!!!! Please help I play American football and have achilies tendonitus
Ive been watching these videos trying to find out if i have achilles tendonitis and everything points to it. I have the pain when stretching the achilles feeling so much pain at the stretch and the stiffness is horrible. I have a 8week selection in september with a lot of running and i need to get this fixed. So lost
Hi Andres, this is something our team of physios can help you with via video call. Steph and Kevin will be best suited to your situation. You can read more about them and the online consultations here: www.treatmyachilles.com/
I experienced discomfort in my Achilles last Monday , pushed through the week and Saturday am it was really sore . I’m planning on taking a week of strength training and walking , should I avoid waking hills also ?
Yes, hills work the Achilles much harder so sticking to the flat is usually best.
Can adding a collagen supplement aid in healing my Achilles?
It might but the evidence is still a bit scarce on it - this video discusses the current research th-cam.com/video/HMpcNOUhS14/w-d-xo.html
Trail runner of six years. Haven't run in a month due to Achilles tendinitis yet it hasn't improved at all. Even a two mile walk will cause pain in the morning and set me back days. Frustrated.
Ugh, I can just imagine your frustration. Perhaps this video about treatment options can give you some ideas: th-cam.com/video/H1nfgU1amvg/w-d-xo.html
Steph has also recently done a video about options for exercise when you can't run - she's a runner herself and has also struggled with insertional Achilles tendinopathy a while back: th-cam.com/video/4vPlXOXydeA/w-d-xo.html
I have read that tendonitis/tendinopathy might be also attributed in part or entirely to high LDL cholesterol. How accurate is this?
Yes, in cases of very high cholesterol it can affect the tendon - it then usually goes together with cholesterol deposits around the tendon.
@@TreatMyAchilles appreciate your feedback ! Your videos are SO very informative ! Thank you !
Hi what if your a sprinter that now getting stiffness.
That means that your tendon is likely overworked and you need to allow it to recover. These videos may be useful:
1 - This one explains why it happens: th-cam.com/video/cNOxd3w37K0/w-d-xo.html
2 - This one explains the treatments that work: th-cam.com/video/H1nfgU1amvg/w-d-xo.html
Run? I can't even run or walk with my Achilles tendonitis.lol
Not good for a 70-year-old 200M guy. All my workouts are speed sessions.
STOP RUNNING!