Monday, January 2, 2012

Achilles Tendonitis

 – OUCH!

 I have been running regularly for the last 4 years. As mentioned previously I run for my health primarily, but do enjoy my large collection of t-shirts that commemorate my training and race efforts which by no means are as fancy as the winner’s medal or purse but for me these are what keep me going.

When I began this blog I admitted that this was a new experience as was the training plan that I was beginning—running for me was not new although the training plan has had me doing new types of running which brings me to the point, tendonitis.

I have it. The problem began to affect my right Achilles tendon at the end of my 12 mile long run in week one of this training plan.

Based on the area of tenderness I believe that the track training was causative, not to mention that the tendons and ligaments in this 39.5 year old body are not as resilient as they once were. Those two things, the change in training habits and age are probably the most common causes of this problem.

>>  If you experience pain in the Achilles tendon while running or jumping especially while pushing off then it is best to begin a period of rest while recognizing that the injury will heal if given proper care. Time is the staple for healing this type of injury. Use ice and some type of compression support on the ankle. Taking a few days now will get you back on your feet before you know it.

I have taken the last 10 days off from running, used ice for the inflammation, avoided anti-inflammatory medications, and I am using an ankle brace to provide support of injured area during routine activities.

This morning I went for a 2 mile walk with my wife at her pace.

No pain.

Plan: Low and slow. I will keep the mileage low for the next 4-5 days while slowly getting back to my training schedule; respond to discomfort at time of occurrence by backing off.

Continue with night splint and ankle support.

Maintain flexibility with daily stretching exercises.

Hydrate and continue eating appropriate to my training needs.

Good luck with your training. Here’s to an injury free New Year.

Check out this link for additional information from the folks at Kinetic Revolution--

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