Ask The Experts

Category: Running
Subject:	Achilles Tendon Recurring Pain
Question:	I have recurring pain in my achilles. After resting a few weeks it seems like it is healed. There is no pain and I feel like I've given it more than enough time to heal. The pain comes back shortly after I start training again. Do you think I am re-injuring it or is it not healing in the first place? I always stretch carefully before and after running.

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Boy am I the guy to answer this one, as I had an on-again, off-again achilles problem for nearly 2 years. It's perfect now and here's what I have to share- I think you are not re-injuring your achilles, I think it's not getting "solved" in the first place. The achilles (like all tendons) is one that gets stronger and thicker with slow and progressive strengthening of the muscles it's attached to - in this case the calf. When an achilles gets injured it requires: Rest, Ice, Compression. If it doesn't come around quickly then it's time to see a physical therapist who can do those same things and add a bit of ultrasound, some massagae, and maybe some "stim" to expedite the healing process. ONCE IT'S BETTER, then you can keep it from recurring with strength and stretching. There are two muscles in the calf that matter: the gastroc, which gets stronger with a standing calf raise, and the soleus that gets stronger with a seated calf raise. If you weight 150 lbs then you need to progress to lifting about 170-180 standing and about 70-80 lbs seated. If you're bigger like me at 175 lbs then you need to get to 220 standing and ~90 seated. This will thicken the tendon and give the whole area the strength to deal with your body weight even on the toughest runs. All the best, Ian Ian Murray ACMEcoaching.com
Ian Murray
This Coach's average rating: Rated 12075 times.

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