achilles tendonitis

[giggy]

anyone else deal with this? I have a mild case that flares up every now and then - not so much with hiking - but sometimes when I do a long run (for me that is 10 miles - not 20+ like some folks!), it gets aggravated for few days.

i think its pretty common - went to the doc last year about - and he basically said - deal with it.

 

[SAR-EMT40]

I don't know if this is the same thing or not. I get a real burning in both achillies sometimes. What I have noticed is if I remember to stretch before I start is makes a big difference.

Getting old really sucks. Never used to have to stretch.

If it continues and isn't easily remedied either by doing things before or after the hike I would see a sports medicine specialist about it.

Keith

 

[Jasonst]

What I hear from the Doc all the time is stretch, stretch, stretch. When you are done, stretch some more. For me, I find I get tendonitis when I do too much, too quickly.

 

[percious]

anyone else deal with this? I have a mild case that flares up every now and then - not so much with hiking - but sometimes when I do a long run (for me that is 10 miles - not 20+ like some folks!), it gets aggravated for few days.

i think its pretty common - went to the doc last year about - and he basically said - deal with it.

All the time. I find it is highly dependant on which boots I am wearing. (I know you have been having trouble with your doubles). For me, if I don't do a few warm-up hikes with the sportivas in the early winter, I pay for it mid-winter on long trips. my sportivas have a plastic heel which is good for clip-on crampons, but lacks the flexibility my feet seem to need to eleviate pressure.

One thing that really helped me on multi-day outings was Ice. After a long day it may be hurting, so I would ice it up, (snow in a plastic bag works well). The next day I would stretch it after a mile or so of hiking and it would feel MUCH better.

-percious

 

[drewski]

the cure

More beer!! The more beer you drink the less you will run,the better tendonitis will be..try it you'll see

Drew

 

[Gris]

Was hiking in GG last summer w/ a HEAVY pack, in running shoes. Stepped on a slanted rock face and right foot slipped down and back between the two large rocks with toes hitting my chin. Felt my achilles stretch but not rip. Was a little sore but healed after several weeks. Was hiking this January in a bog w/ very light pack and running shoes. Stepped in some muck w/ same foot & toes went up to chin again. Felt a little tear that time and has been sore off and on ever since. Doesn't limit me, can still play tennis whatever. But I am very careful to stretch it before doing anything strenuous now. Have some friends who have had complete tears - a very long road back, if at all, from that... I will not wear running shoes with slippery soles next time I am in mountains. I am wondering whether to use my grippy sandals and grippier running shoes (likely) or go back to ankle style boots (unlikely).

 

[Aviarome]

Achilles tendonitis is pretty common, especially in older, active patients, and estimated in about 10-15% of runners. There really isn't too much you can do for it, but the mainstay of treatment is, as mentioned, stretching. Prevention is to maintain good range of motion. During acute episodes, rest is important, and you can use icepacks and NSAIDS (ibuprofen, naproxen, etc) to decrease the inflammation and tenderness. During this period, keep on stretching!

SAREMT40, that certainly sounds like achilles tendonitis, specifically peritenonitis. Of course, an accurate diagnosis requires a visit to the physician, as a lot more could be going on.

aviarome

 

[DougPaul]

I too have "enjoyed" achilles tendonitis. Orthodics can help. Eccentric contraction (energy absorbing) exercies can also help (they are reported to be more helpful than concentric (energy producing) exercises).

When I was getting ultrasonic treatments for AT, I asked the PT what I could do on my own when the treatments were unavailable. She suggested that massaging the tendon (against the underlying bone) could help break up adhesions etc. Works for me.

The following search: http://www.google.com/search?hl=en&lr=&q="achilles+tendonitis"+"eccentric+contraction"&btnG=Search brings up a bunch of useful references.

The first: http://www.physioroom.com/injuries/calf_and_shin/achilles_tendinopathy_full.php contains a nice summary and some pointers to the above exercises.

Doug

 

[HH1]

Besides the above recommendations, Giggy, I'd investigate getting orthotics. In fact, that's what I did two years ago when I couldn't shake mild, chronic, left leg achilles tendonitis (brought on by running) and, since getting them, I haven't had a recurrence.

Cheers!

 

[Amicus]

My achilles tendonitis story

I had this so bad in both achilles t's about six years ago I coudn't run and did see my doctor, who referred me to a very good PT. (It was brought on by years of running without stretching properly, I think, and perhaps by some pronation of both feet.)

Stretches were the biggest part of the treatment but he also put me through a series of 8 or so ultrasound treatments over about two months. I can't allocate cause-and-effect between the stretches and the ultrasound but by the end of the treatments the tendonitis had cleared up almost completely. I've been religious about stretching those suckers since then and have avoided any recurrence.

 

[daxs]

Stretch, Ice, NSAIDS if its really bad and STOP WEARING THOSE HIGH HEELS!

 

[DougPaul]

STOP WEARING THOSE HIGH HEELS!

In my case, some heel lift was perscribed to reduce the strain on the achilles tendon...

Doug

 

[giggy]

well - I do tend to hit alot of them drag parties, so stopping wearing high heels is out of the question

I have been very negligent on my stretches before and after runs - going to give it a good rest these next couple of weeks and stretch it.

I have to kind of admit to myself, that I am not in my 20's anymore. I have been pretty lucky with injuries (lack of actually) and want to keep it that way.

thanks all - looks like I am not alone with this pain in arse injury and its not even that bad - more of an annyonace really.

 

[Carmel]

In my case, some heel lift was perscribed to reduce the strain on the achilles tendon...

Doug

I have actually read in a few places that over time wearing heels may actually shorten your achilles tendon. I never had a problem with mine until after working in heels for about a year. Previous to finishing college, I probably wore heels about five times ever and never even knew my achilles existed...now, its got some issues...

I sometimes wear really ugly shoes to work just because it has a flat platform for my foot, allowing my achilles to stretch a little everytime i walk... I dont' know if it works or not, but it makes me feel better!!

 

[Davehiker]

I had to end a Long Trail through hike after only a week back in my younger years due to achilles tendonitis. It only bothered me when I had my pack on, and was worse in my boots then sneakers. It cleared up right away with IBU and rest, and I haven't had a problem since.

 

[spider solo]

The most common stretch I do for them, esp in snowshoe season, is standing on a small step with my heels hanging over the edge then doing a series of standing on my tip toes then lowering myself back down. Telling myself that I am building muscle tone in my legs and smaller muscles plus stretching it out at the same time. (I hope I'm right).

...It's true I leave my high heels at home to many muscle guys grunting over their weights as it is...

 

[una_dogger]

The stretch I was shown by a phys therapist was a modified calf stretch:
1. Stand with one leg extended back, one leg forward with bent knee and arms pushing against wall.
2. First stretch calf by sinking heel of extended leg into the ground.
Hold 15-30 secs
3. Next stretch achilles by dropping knee of extended leg forward and letting heel come up off the ground. Hold 15-30 s

Nothing more to add 'cept that I hope you feel better soon!

Sabrina

 

[DougPaul]

I have actually read in a few places that over time wearing heels may actually shorten your achilles tendon. I never had a problem with mine until after working in heels for about a year. Previous to finishing college, I probably wore heels about five times ever and never even knew my achilles existed...now, its got some issues...

I have heard the same, but thought it was due to long term use.

I was given about 1/4 inch of heel lift, so if my legs became dependent upon it, the effect shouldn't be as bad as with typical heels. I presume that one can also restretch a shortened achilles to some degree, but it probably takes a while.

Doug

 

[DougPaul]

The most common stretch I do for them, esp in snowshoe season, is standing on a small step with my heels hanging over the edge then doing a series of standing on my tip toes then lowering myself back down. Telling myself that I am building muscle tone in my legs and smaller muscles plus stretching it out at the same time. (I hope I'm right).

This kind of stretch can be dangerous, depending on the height of the step.

If you cannot touch the ground with your heel, once your tendon/muscle starts to give way, your weight will cause it to elongate even more, increasing the injury. (This is a pure force-based stretch.)

If you stretch using a position based stretch, then if something starts to give way, there is no further stretching and the force is reduced. The "wall pushup" described by una_dogger is such a stretch.

BTW, the reason for two phases (sections 2 and 3) of the stretch described by una_dogger is that one of the muscles (gastocnemius, located just under the surface of the calf) connected to the achilles tendon also crosses the knee joint and the other muscle (soleus, located under gastocnemius) does not.

Doug

 

[Artex]

Good advice with the stretching, just be careful not to tear it. Use caution. Ice the crap out of it also. Try doing 15 minutes of ice, 15 minutes no ice, and repeat for a few hours each evening. That combined with anti inflammatories (aspirin, Tylenol and the like) should help.

Good luck.