DiyInjuryRehab.com

Painful Achilles Tendon – Treating Achilles Tendonitis

What type of Achilles Tendon Strain do you have?

Chronic Painful Achilles Tendons

If you have had the pain for more than a few weeks or if this is not your first bout of Achilles pain then treat it as the Chronic Tendinosis and my first question would be :-

Does the pain in your Achilles ease off after a few minutes when you run or exercise?

Answer – Yes

My advice is

1. for 2 weeks substitute hard cycling or heavy cross trainer for all running
2. Gastrocnemius and Soleus stretching Click Here
3. progressive Eccentric Calf Exercises for 3 months Click Here
4. check your running shoes and replace if necessary
5. identify weak links in your Kinetic Chain and strengthen
6. Ice block massage after training
7. re-introduce running to your training gradually Click Here

Answer – No

My advice is

1. 2 days total rest – accept the fact that running is causing your pain
2. Ice pack 4 times a day for these 2 days
3. at day 3 start Stretching Calf Click Here
4. start partial weight bearing Eccentric Calf Exercises and progress Click Here
5. Static Exercise Bike or Rowing Machine – work quite hard
6. Ice cube massage after exercise / training
7. check your running shoes and replace if necessary
8. identify weak links in your Kinetic Chain and strengthen
9. at day 7 introduce Elliptical or Cross Trainer to maintain fitness
10. re-introduce running to your training gradually Click Here

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