Achilles

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    Achilles

    Hello Bees,

    I'm looking elsewhere - including yoga sites that I use - but if anyone has any advice re a recurring achilles issue I'd be very grateful.

    It's an ache, just a bit above the indicator on this diagram luckily enough.

    Should I rest? Or are there any stretches or exercises that might help recovery.

    Thank you!

    #2
    Rest, ice, and taking anti-inflammatories is always a good way to go to start. Persistant (continuing) pain and discomfort means you should see a doctor.

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      #3
      Thank you, Warmaker. I'll take things easy for a few days and see how things go.

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        #4
        If you can get it, arnica ointment is something that always helps me with such things. It's often available in drugstores for a modest price (at least where I live).

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          #5
          I would say supplement with a Lots of vitamins and focus on workouts that are fairly low impact but high reps Example lots of ankle rotation, lots of calve raises with controlled eccentrics, and deep squat holds for time In that order often...Then move forward responsibly and with respect to the injury/tweek etc...I recommend High dose Vitamin C powder (ascorbic acid) and Niacin(Vitamin B3) powder,,,,,Good B- complex , Good Multi-Vitamin,,,Amino-Acid complex with protein,,,Fish oil ...Vitamin E soft-gel (natural form) ....Theses coupled with a decent diet and good water intake and diligence for progression in the process .....Will have you well on your way to recovery and high quality of life period...Hope this helps ...Any questions feel free to ask... Also, check out http://www.doctoryourself.com/

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            #6
            Thank you, Nihopaloa - I'm sure my partner has some of that, so I'll give it a go.

            And thank you, NO Face I'll check that out. I'm taking a vitamin supplement at the moment as I'm going vegan.

            Thanks, Bees!

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              #7
              I would advise caution with stretching an inflamed tendon, especially if the pain is recurring. The problem with lower limb injuries is that we can't give them proper rest - you are using your tendon just by walking around and doing everyday stuff so additional stress might not be good at this stage. Was there a specific injury or did the pain just appear, what exercises have you been doing? How long have you felt this discomfort for, does it hurt all the time or only with specific movements?

              The issue with tendons is that they don't have a direct blood supply, meaning that they don't get as many nutrients and other healing substances as other tissues/organs do and that greatly impacts recovery time and the time frame is usually in months, not days or weeks (if the tendon is completely torn (not your case I presume, if you can walk), the recovery takes 9-12 months; a sprained ankle heals for 6-8 weeks minimum etc.).

              If this has been going on for a while, I would strongly suggest a visit to the doctor/PT to assess what's really going on (the issue might be originating from elsewhere up the chain) and provide you with a rehab programme. If this is not an option, Warmaker 's advice would be my best bet.

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                #8
                Thank you, Ann.

                It's come on slowly so I suspect it to be wear-and-tear and I can't recall any sudden jolt or injury. I had suspected that it had something to do with me starting running this summer. The pain is occasional and fairly short lived: quite a sharp ache in a particular spot. I've been keeping an eye on things and noticed that it appears particularly just after transitioning between sitting and standing or lying and standing - I seem to able to walk (as you say!), and even do high knees without any discomfort, but a minute or so after getting up from my chair I have this pain. I'm going to examine how I stand, and how I hold my feet when I sit when I remember - I have a feeling now I think about it that I tend to (unconsciously) fold my foot under my ankle, and I wonder if that is overextending things, mmm, that's a good thought, I think, thank you for the making me think about this.

                My partner uses a physio so I am going to see if I can get an appointment with him.

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                  #9
                  Not sure what you mean by folding the foot under the ankle, but if it's what I think it is, you are essentially doing plantarflexion (pointing your toes and then folding the foot back), which contracts the calf muscles and the Achilles tendon they are attached do. When you come out of the contraction by standing, the muscles and the tendon (suddenly) relax/elongate and that's when the pain occurs, so avoiding complete plantarflexion for long periods of time might be a good idea for a while. It could be tight calf muscles continually putting strain on the tendon, causing wear and tear, which might have been exacerbated by running. Doing high knees wouldn't affect this, as the knee is flexed and the ankle in neutral/slightly dorsiflexed in that move (almost same as in sitting). (this is just my thinking, not a professional). I think a visit to the PT will do you good.

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                    #10
                    Thank you for the excellent advice, Ann, sorry to take advantage of you like this.

                    I've looked it up, and I'm doing supination of the foot - turning my ankle over and resting on the outside of my left foot. I'm working on not doing it - it feels so weird, after doing this my whole life as far as I know! - and I'm going to see if I can get a cushion to raise my seat a little so my feet rest on the ground more naturally. This makes sense to me, and how my foot now feels! I'm so grateful - but will also consider the professional advice route!



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                      #11
                      Always a pleasure, colinclean, no need to apologize! Asking questions is good!

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