I've had AT for about 3 months now, with around 8 weeks of proper rehabilitation. I've been able to use the Elliptical trainer without any issues so have maintained atleast some level of fitness. When it first occurred (that feeling of soreness and tightness) I followed the eccentric stretching protocol with no running for around 4 weeks and then, largely out of frustration, I raced on it. Big mistake! Afterwards my achillies was sore and quite swollen. I couldn't walk on it the next day and it took a week for the swelling to reduce.
From this point on I've been a bit more religious in my recovery. Plenty of eccentric stretches, including with weights the last 3 to 4 week, and no running. I'm at the point now where it's slightly stiff in the morning and after it's warmed up (5 minutes of walking is all it needs) I can't feel any pain or discomfort at all. If I really try to test it, e.g hop on it, I'm aware of it; but not in a painful or uncomfortable way. I can also now do 5x30 eccentric drops and not feel it at all.
My question is to others that have recovered from this, and had to do the weeks of eccentric drops - at what point did you return to running? Don't want to rush in to it after last time, but equally don't want to wrap myself in cotton wool unnecessarily.
Pre AT I was running circa 32mpw over 5 sessions a week. 1long, 1 tempo, 1 speed (e.g 6x800), 2 steady.
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I guess the thing is that everyone is different and you can't always expect your recovery to be the same. Maybe you should see a physio for guidance and to check if there are any other issues contributing to it. Good luck.
You've got to nurse this injury carefully but the good news is that you can, and in fact should, keep running, although at much lower intensity than normal. Cut out ALL intense sessions such as speed work and hills (especially fast downhill running). I'd cut out short-distance or fast racing as well.
If you can, find level and smooth surfaces and articulate that ankle - no limping or shuffling.
By keeping yourself moving, this increases blood flow to and from the area. And also helps prevent the tendon fibres shortening.
You will probably find the tendon stiff and sore for a few miles but then ease up completely and be practically pain free. If you get to a point where pain starts to return, especially if sharp or acute, that is the time to stop.
After every run it will be important to ice the area to reduce any swelling and afterward keep the area warm. Do normal calf stretching exercises (when warm).
Other things you could do:
Its is a complex problem in that ere are multiple factors involved.
1) flexibility routines are important, however there are a number of techniques that may work better than others.
2) foot function....check if there is sufficient ankle joint mobility, and if here is change to foot posture.
3) gluteal deficiency...cross training may be needed to fire gluts.
4) deep tissue massage and fascist release
5) Neuro Muscular Electricsl stimulation, to aid local blood flow, pain relief and as a adjunct to eccentrics exercises.
6) pelvic malalignments and leg length discrepancies.
7) footwear choices and foot strike
the Protocol you were doing sounds good, but as I have just stated there are multiple factors to look at.
Foot mobilisation may help free up foot joints and ankle range.
Some clinics advocate shockwave therapy, acupuncture, taping .
orthotics may be necessary too.
Im seeing a new Physio on Friday for a new perspective. I'll report back on what she says.
Keep up the movement, but nothing high impact. Persist with the eccentric heel dips.