I’ve searched the internet and if it helps anyone, I have found out:
- I have a running injury which apparently accounts for 11% of all running injuries.
- The Achilles tendon is the largest and strongest tendon in the body and is located at the back of the ankle which attaches to the heel bone, and connects the leg muscles to the foot.
- Achilles tendonitis can be either acute (occurring over a period of a few days) or chronic (occurring over a longer period).
- It's the most frequently ruptured tendon in the body
- Increase in activity (either distance,speed or hills). Running up hills - the achilles tendon has to stretch more than normal on every stride.
- Change of footwear or training surface.
- Weak or tight calf muscles.
- Overpronation can place an increased strain on the Achilles tendon. As the foot rolls in (flattens) the lower leg also rotates inwards which places twisting stresses on the tendon.
- Not that I do but, wearing high heels constantly shortens the tendon and calf muscles. When changing to exercise in running shoes, the tendon is stretched beyond its normal range which places a strain on the tendon.(One for the ladies!)
- Localised pain along the tendon during or a few hours after running.
- Tenderness of the tendon about 3-4cm above the point where it joins the heel bone, especially first thing in the morning
- Swelling or thickening around the tendon
- Rest. Stop your regular sport which has aggravated the tendon. You can still cross train with swimming or cycling
- Pain relief anti-inflammatory drugs, such as ibuprofen
- Temporary benefit from a little extra padding under the heel. The temporary heel padding reduces the length of Achilles tendon when stretching is made with each stride. (I’m going to put the old insoles from my previous trainers and put them on top of the insole in my new trainer).
- Massage. I’ve been trying over the last few days the techniques in the video below which seems to be helping.