Sore Achilles Tendon

[zebano]

So I play a lot of basketball (up to 6 hours per week). In the past I have had shin splints and a problem with my right knee while cycling & running. The knee feels fine now while running (I haven't tried cycling) and I attribute (based on my minimal knowledge) this to squatting regularly. My workouts have suffered lately due to traveling for work and people not being around to play ball during the holidays (read: only 2-3 workouts per week). The last two times I have played I have had a sore left Achilles tendon which makes anything but hobbling around on that heel painful (no pro/supination of the ankle).

I'll be on vacation until Jan. 4 so taking it easy will be no problem. The only questions I have are: How do I treat this? What exercises are safe to do, and at what point do I resume running and how do I build up to a full 1.5 hours of basketball?

I assume that if I wake up with no pain, I can try jogging (slowly) for a mile and add 10% per day. Once I hit 3 miles I'll give half an hour of basketball a try, but jogging and basketball are extremely different. Based on my recent online reading I should be strengthening my calf muscles, but how much do I start with and what exercises are best?

For my strength workouts, I essentially do all the lifts associated with stronglifts 5x5 but I only do 3x5, I assume none of these will damage the tendon, though I wonder if the squat muscles aren't connected.

 

[Titan]

Don't mess with strained tendons, lay off until it feels good.

I had to leap into a snow bank and push my car out as it was rolling towards me a couple winters ago. (long story). Since it was sudden force, I strained my rotator cuff and my achilles tendon on my right side. The shoulder healed quick but from walking everywhere the tendon took longer to heal.

I was starting to use it more but I took the advice of a friend and laid off it so I did. I could have made it worse. I ended up taking about a month off from my routine of moderately intense hikes.

Just take it easy, and a regular anti-inflammatory should help, like advil, or for more natural supplements, Bromelain, Serrapeptase, are good. My personal favorite is Zyflamend from new chapter, it's an amazingly powerful anti-inflammatory from natural sources. I had some back pain and took one capsule of Zyflamend and all the inflammation was gone in minutes. I know some athletes around here who take some before a workout as a preventative measure.

Also eat enough protein so it will repair. It could take 2-4 weeks to be back in good shape.

For exercises, just rotate your foot and do ankle circles. No need to do too much, you can't exercise your tendons. Just move them so any tears don't calcify.

 

[zebano]

Thanks Titan. Off for a month will be hard. I was really hoping there's a way to hurry that up.

 

[Capt Caveman]

Sounds like you have developed some Achilles tendinitis. If it has only been painful the last two times out, you probably haven't done much damage. Definitely, rest it and do not aggravate it for several weeks. Rest, ice, stretch and perform eccentric heal drops. Ibuprofen can also be helpful in reducing any possible inflammation. If it doesn't feel better, see an Orthopedic specialist.

If it's not painful, you can try cycling and swimming to maintain your cardio.

Personally, I developed achilles tendinitis while in the middle of a marathon back in May. I ignored the pain and continue to run/race for several months afterwards til it developed into a tendonosis. It got to the point it was painful to just walk. I tried taking a couple of weeks off and try short runs but it didn't get better.

I eventually went to an Orthopedic Specialist who wanted to immobilize my foot for a couple of weeks but I did not let him as I needed to still be able to walk. Instead, I stopped running for twelve weeks, wore heel lifts, took topical steriods and went to a physical therapist who worked on reducing the inflammation, breaking down the scar tissue and strengthen the stabilizing muscles.

I give you my experience b/c it sucked having to stop running for so long after I had been running daily for the last 9 years. Better play it safe then be sorry like me.

 

[eits]

see a podiatrist or orthopedist if it becomes chronic

 

[SociallyChallenged]

Rehabbing from tendonitis is a battle between rest and active recovery. For the initial stages, you've gotta use it only as much as you have to. When the pain starts to go away, you can introduce movements that would normally hurt it. If you feel a light tug or very slight discomfort, that's ok. If it starts to throb or hurt more, you should stop and immediately ice it. Ideally, you don't want to reach that point though because you'll set yourself back a little bit. Ice it when you're done with normal exercises as well and you should start getting better relatively soon. Tendons are a pain because they take so long to heal. Be patient. I would say it wouldn't take more than a month to fully recovery if it's light tendonitis.

 

[SociallyChallenged]

Doh, double post.

 

[highland145]

Had this done on my Achilles and forearm tendinitis. It works. It's painful but the best $$ I have spend and the quickest results. http://www.massageandbodywork.com/Articles/JuneJuly2006/rossiter.html

 

[rasczak]

My initial reaction is to tell you to go see a doctor. it's most likely tendonitis, however, you just never know. i too play a LOT of ball, so I find it very difficult to lay off when an injury occurs. I never had a more painful long term injury like tendonitis in the achilles. i stayed off for 4-6 weeks, taking ibuprofen as well as heat and cold compresses. after the third week, i started stretching a little.

good luck, and please go see a doctor or at the very least go to a clinic.

 

[zebano]

Thanks all. I'm going to try cycling and swimming to see if either aggravate the injury and stop all other activity for 2 weeks. I'll assess it again at that time.

 

[neuf08]

I would also recommend laying off of it for a while...as much as possible. I also exercise daily, so I know it's difficult, but many of those injuries just can't get the chance to really heal properly without time off of it. Do some heat and ice as well. And I also agree that Zyflamend can really help. It's great for sports injuries and joint problems in general. It should really help reduce any swelling and inflammation to the tendon. You really want to make sure you're taking it daily to keep the inflammation down. That will help sped up recovery time. And the heat will also help loosen it up. Good luck and I hope you have a quick recovery.


Bye spammer.

AT Moderator ElFenix