Mild tendonitis
You know - its sad when this is not the first entry I’ve made this year with this title. I did some research yesterday and talked to some more experienced runners, and I’m thinking that I have some very mild achillies tendonitis on my left ankle. This is probably because of a combination of factors:
- I recently changed to lighter shoes with more give in the heel. More heel cushioning, while comfortable over long distances, stretches the achillies more than a firm high heel will. I didn’t know that.
- At my recent spin class, we did a lot of seated work and I paid a lot of attention to correct form, which includes keeping your heels down. I probably overdid this on Friday, not realizing that its something I had to work into.
- Sunday’s race was very hilly. Running uphill forces your toes up (and your heel down), stretching the achillies again.
So, what’s the plan I hear you ask? I’ve been told by several people that I need to wear shoes with a good, solid heel and avoid walking barefoot for a while. This shortens the stretch that the achillies can get just from normal activity. I’m taking NSAIDs, and I iced my ankle pretty well last night. I’ve also been told to put an additional heel insole into my running shoe - just the left one - to help provide more support.
A year ago I would have been doing well to learn as much about this as I already have. However, that was before I knew people like Meghan, who is as I write this dealing with a case of achillies tendonitis. So I made an appointment to see my sports doc over lunch today, and I’ll see what she has to say about it.
The current, revised plan - subject to further revision this afternoon - is to do some solid elliptical work this evening but no running. If I am allowed to run, I’ll do 5-7 miles tomorrow: probably out from RunTex to Longhorn Dam and back; if necessary I can run backwards up the hills to protect my tendons. I’m not stretching that calf until its healed, either.
What does this mean for Thursday? I don’t know yet. That’s up to the doctor. Running well for the Decker 20k is much more important to me than simply knocking off my 5 mile PR. And this weekend? I had a 16 mile LSD run on the books that I hope I’ll still be able to do which, again, is more important to me than running the Turkey Trot. I’ll keep y’all updated this afternoon.
Popularity: 5%
Nov 23rd 2004
10:27 AM
Bromelain–try this instead of NSAIDs. You can pick it up at Whole Foods (among other places). Here’s some more info:
http://www.supplementwatch.com/supatoz/supplement.asp?supplementId=58
Nov 23rd 2004
10:58 AM
Richard,
Uh-oh. Sorry to hear this.
Hopefully, since it just appeared right after a race, it was only inflamed by the race itself. If so, this is likely minor and can heal in a few days rest or light running (and ice and Advil). I would recommend not continuing with normal training, and not doing the Turkey Day race, though. Sustained, repetitive inflammation is a whole ‘nother beast to get over (Hence, my case.).
Good luck!
Meghan
PS- Thanks for the comments on elliptical-ing. I’m just getting ornery after a week! I read and listen to my IPod, so I really have nothing to complain about!
Nov 23rd 2006
9:30 AM
The spin class kills my achillies all the time. If your seat is too far back you wind up overextensing. I do many excercises a day and my achillies was heeled after I quit the spin class. Since ending my spin I have had just minor flare ups….which I think is from treadmill running but I am not sure. I wear gel heel inserts and that help alot. My rule has been that I will not run until the achillies soreness goes away completely for me it is about 4-5 days.