Successsful Achilles Treatment

This past weekend I found the following posting at http://www.ultrunr.com/achilles.html regarding an "eccentric stretching" treatment for Achilles Tendinosis (AT) which I’ve been successfully doing since. The described stretch has proven extremely helpful via providing immediate relief.

Excerpt from referenced posting:
For those suffering from AT (as I do), be advised that there has been a major development in treatment. (See disclaimers below.*)

In a recent issue of the American Journal of Sports Medicine (vol. 26 no. 3, pgs. 360 - 366), clinicians at the University Hospital of Northern Sweden reported their study of "Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendonitis." I urge you to get it via MedLine or from a medical library if you possibly can.

A series of 15 middle-aged recreational runners were treated with an amazingly simple method: stand on a step or ledge on the balls of your feet. Rise up on your GOOD leg, transfer your weight to the AFFECTED leg with ankle fully flexed downward (plantar flexion), and descend all the way down (to maximum dorsiflexion). Repeat 15 times (one set), and do 3 such sets twice a day. Also do these sets beginning with the knee of the affected leg partially bent, rather than extended (straight); this works the soleus muscle. Later on you can add weight, in the form of a backpack or weight machine on the shoulders, to increase the strengthening effect.

All 15 participants in this study had excellent results. I have had Achilles tendonitis for many years, worse this year since I increased my running mileage. But since I began doing these exercises I have had a marked reduction in pain and morning stiffness, and have even noted some increase in speed on training runs.

It's exciting to find good science -- a controlled, prospective study by reputable people -- that really works, and costs nothing!

Patience is Rewarded!

After weeks of struggling with right Achilles tendinosis, countless hours on the elliptical trainer (the exercise closest to running that doesn't hurt!), and gallons of ice, I successfully ran 5-miles this morning with no pain!

As I'm not completely healed the challenge will now be to prevent recurrence of this overuse injury by not overdoing things! I'll instead ease into longer distances by continuing use of the elliptical trainer plus introducing more and more running miles.

Boston Marathon, here I come!!

More Achilles-related Reflections:

After laying off of any running for over a week, and only doing cross-training (elliptical trainer and cross-ramp) I'm now ~85% healed from my right Achilles tendonitis!
With the benefit of hindsight I realize better the importance of a gentle stretch being incorporated into my regular routine - as well as to help recover from this condition. The type of stretch that is working best for me is to place both my feet on a 6" elevated platform, then while standing allowing my heels to drop naturally - thereby stretching the Achilles tendons. I work hard to not overly vigorously push down my heels, and I discontinue on incurring any pain. I've been successful with two repeats of two-minute stretches, done immediately following a non-impact cross-training work-out to warm-up my muscles / tendons and increase my blood flow. I also realize that in the initial day(s) following development of the tendinitis - where my walking gait is affected via a clear 'limp' and I feel the Achilles tendon pain I take an anti-inflammatory (Ibuprofen) and apply ice directly to the Achilles tendon in order to further reduce inflammation.
Bottom line that works for me is to NOT stop exercise - since a case of tendonitis might take two-weeks to fully heal and as cessation of exercise for this duration would severely compromise training and fitness. Instead I attempt to maintain my cardiovascular fitness via the elliptical trainer and/or the Precor 'CrossRamp' machine - or biking or swimming (though I'd worry more about degradation of running-specific fitness since swimming is more of an upper-body activity). Achilles tendonitis as just another challenge which with good treatment, and avoidance of the HUGE temptation to run on before the condition is fully healed - can be easily overcome.

Achilles grrrrrr!!

After two weeks of growing and worsening right Achilles tendinitis, and foolish pushing my body before it was fully healed I finally broke down and committed myself to allowing it to heal!  Duh!!  Fortunately, after anti-inflammatories (Ibuprofen), 4-minutes gentle standing stretch after activity, usage of elliptical trainer (instead of running), and ice the results are VERY encouraging!  At least one more week of elliptical ONLY (despite desire to RUN!) should fix the problem completely... just in time to run the Texas Independence Run!!!!