Achilles Tendonosis-Recovery and Workouts

Previously covered were symptoms, causes and treatments to Achilles tendonitis. Let’s now take a look at how to reintroduce your running routines. Here is a six step process. Miss the last post on this subject check out    Treatment and Prevention For The Achilles Tendon Thanks to Coach Dean Hebert of Tempe Arizona    Achilles Tendons Treatments 

Step One: Once you have been given the medical authority’s go-ahead to return to running (or you have decided you’ve waited long enough and are returning to running regardless) you need to tune into your body. You may have always been a “morning” runner or  “midday” runner or “evening” runner. Now, your Achilles will play a large role in dictating the best time to run. Some people will do better earlier in the day because later in the day the Achilles become tender (perhaps due to a long day on your feet). Some people find that mornings are much tougher to get going and you now require time to get the body warmed up before getting into any faster motion. One more point, some people will find it easier to do a little “something” everyday instead of taking rest days. That means that complete rest days may not work for you. Learn the patterns that help you run consistently and with reduced or absence of any tightness or discomfort.

Step Two: If you know for certain your Achilles injury was directly due to your training stupidity then go ahead with the next steps. Otherwise, you must remediate your underlying biomechanical problem or you are courting a re-injury. The number one predictor of injury is past injury tothe area. If you have not done rehabilitation exercises and/or been fitted for orthotics then you have not affected the root cause of how you got injured. Some of the critical rehab exercises will include: one-legged full squats; squats/lunges and one leg stands on wobble-board; toe-walking; heel-walking. Toe raises are not advised; however you may try to do a reverse toe raise (not stretching). These are done by raising up on both toes then slowly lowering on one. When done working one calf, do the other. Though this is commonly performed on a stair, do not lower your heel below level (90 degrees) until you have progressed pain free. To read this entire post click here  Achilles Tendonitis - Recovery and Workouts

Until Next Time

Related posts:

1. Treatment and Prevention For The Achilles Tendon
2. The Achilles Tendon Injury
3. The Middle Distance Runner And Recovery
4. Injury And The 4 Stages to Recovery
5. Eating The Right Foods After Training for Proper Recovery