Hey guys managed to grab myself achilles tendinitus.
Means I'm out of running for about a month, wondered if anyone knew or has followed any non-running routines in order to maintain/develop fitness.
cheers
Share This Page:
injury means cant run
injury means cant run
Interview - Passed
Eye Test - Passed
Medical - Passed
PJFT - Passed
RMR Selection - Passed
RMR Induction - Passed
Phase 1 Confirmation -
Phase 1 -
Phase 2 Confirmation -
Phase 2 -
Eye Test - Passed
Medical - Passed
PJFT - Passed
RMR Selection - Passed
RMR Induction - Passed
Phase 1 Confirmation -
Phase 1 -
Phase 2 Confirmation -
Phase 2 -
-
davidemmerson
- Guest
Hello mate,
I can understand where your coming from as I've been plagued with minor injuries for the last 6 months!! I read that pool running is supposed to be very good at maintaining/improving fitness, granted if the pool is busy you will look completely insane, do a google search and have a read for yourself.
Failing that I would suggest cycling and swimming like a demon. Good luck mate, hope you recover quickly.
I can understand where your coming from as I've been plagued with minor injuries for the last 6 months!! I read that pool running is supposed to be very good at maintaining/improving fitness, granted if the pool is busy you will look completely insane, do a google search and have a read for yourself.
Failing that I would suggest cycling and swimming like a demon. Good luck mate, hope you recover quickly.
Swimming and cycling, maybe use the Stepper/Stairmaster machine if your gym has one.
Rowing is also good - if it doesn't affect your injury.
Keep up the low impact cardio, but make sure you give the injury a chance to heal.
I took a couple of weeks' break from running a few months ago as I had some niggles (luckily wasn't injured, just needed to let my legs adapt after hard work).
During that time I swam every morning and in the gym used the bikes, Stairmaster and rower.
When I started running again my cardio had improved noticeably so I kept these in my routine in addition to the running!
Never tried pool running but it sounds fun and must be worth a go!
Don't worry if people look at you, you're training for the Royal Marines!
Rowing is also good - if it doesn't affect your injury.
Keep up the low impact cardio, but make sure you give the injury a chance to heal.
I took a couple of weeks' break from running a few months ago as I had some niggles (luckily wasn't injured, just needed to let my legs adapt after hard work).
During that time I swam every morning and in the gym used the bikes, Stairmaster and rower.
When I started running again my cardio had improved noticeably so I kept these in my routine in addition to the running!
Never tried pool running but it sounds fun and must be worth a go!
Don't worry if people look at you, you're training for the Royal Marines!
[i]Hangover is temporary, drinking lasts forever![/i]
[b]IT WILL COME[/b]
[b]IT WILL COME[/b]
Whats been said by the previous posters is spot on.
Just take it easy, stop worrying and let your AFRO know all about your problems. They will rearrange your PRMC and suchlike until such time as your doc says your 100% fit. Do not repeat NOT shrug off your injury and try to hack it anyway. That is a good way to knacker yourself bigtime.
Give it time and slowly get back to training without overdoing it by rushing forwards without a thought in otherwords.
Artist
Just take it easy, stop worrying and let your AFRO know all about your problems. They will rearrange your PRMC and suchlike until such time as your doc says your 100% fit. Do not repeat NOT shrug off your injury and try to hack it anyway. That is a good way to knacker yourself bigtime.
Give it time and slowly get back to training without overdoing it by rushing forwards without a thought in otherwords.
Artist
I had some serious achilles tendonitis, that lasted for about 4 months my friend. Here are some tips that worked for me. I posted all this on the boards a long time ago, but if your interested here was my long post !.
First of all Get evaluated by a SPORTS doctor and ask if physical therapy would help you. If your insurance will pay for the PT, by all means go for it. The PT will help you get through this in different ways. Luckily my PT acted both as a therapist and a coach.
Do toe raise exercises (do a google search for pics). Work up to 3 sets of 10 or 15, 1 to 2x daily. I have read that once the healing has started, this is one of the most effective things you can do to get over AT.
Wear a night splint while you sleep if you can tolerate it. Use the same one used for plantar fascitis. The strassburg sock is a good one. (Again, look it up on google if you need a pic or purchasing source). Basically it keeps your tendon in an extended position while you sleep, so that it is not tight the next morning and also so that it heals that way.
Make sure you warm up thoroughly before any stretching or exercise. I hear it's best to heat the tendon for 20 minutes, then do 10 minutes of walking + 5 minutes of jogging before you actually " run ". After the warmup and before the run its also good to pause and stretch. Then its always good to do a warm down, like a 10 minute walk, and then another stretch
If you just want to stretch and not run, then heat it first and maybe walk for 5 minutes, then stretch. Never stretch too vigorously with the achilles though !.
Oh and about heating... using a heating pad is the easiest way to go. Once your injury has started to heal and there is no swelling, you can start heating it, and you can heat it more than once per day. The achilles does not get a lot of blood flow, which is why it is slow to heal, so by heating you are increasing circulation to the area to help with the healing process. If you can, wear some kind of wrap around your lower leg during the day to help retain heat in that area.
Find out if you need a heel lift or heel lifts. Usually you would use two, but if the injured leg is shorter than the uninjured leg, then you might need to use only 1. Your PT or doc can measure your legs to find this out. Do not attempt to do it yourself; you will probably do it wrong if you do.
Ask the PT/Doc if a splint or support of some kind would be helpful. I bought an achilles heel strap, but my PT said it would not help my case....not sure why, but I hear they are good.
Ice after exercising! 20 minutes, or do 10 on, 10 off, 10 on. Some research has indicated that the on-off method is more effective. Use a bag of frozen corn or peas because it will conform more to your leg. Place a wet cloth between you and the ice to prevent burning. Use the wet cloth when using a heating pad, too.
Discuss the use of anti-inflammatories such as ibuprofen with your pt/doc. Although they ease pain and fight inflammation, they also can slow down the body's natural healing process (at least this is what I have read lately, and numerous times I should say).
Make sure you are wearing high-quality shoes, and shoes that are right for YOU. Your PT should be able to help you with this, if not then trust someone who works at a running store. Also, find out if you need orthotics.
Don't eat a lot of fatty foods, especially foods high in monounsaturated fats. I've read that these kinds of foods actually can increase inflammation, even though monounsaturated fats are considered a healthy fat.
So yea, thats my ramble. Remember Im Not a professional, but that should help some people for wasting hours searching on the internet for weeks like I have. Give the injury time to heal. I have heard of it taking up to 9 months to get between 95 - 99 % healed. Let your body be your guide !.
First of all Get evaluated by a SPORTS doctor and ask if physical therapy would help you. If your insurance will pay for the PT, by all means go for it. The PT will help you get through this in different ways. Luckily my PT acted both as a therapist and a coach.
Do toe raise exercises (do a google search for pics). Work up to 3 sets of 10 or 15, 1 to 2x daily. I have read that once the healing has started, this is one of the most effective things you can do to get over AT.
Wear a night splint while you sleep if you can tolerate it. Use the same one used for plantar fascitis. The strassburg sock is a good one. (Again, look it up on google if you need a pic or purchasing source). Basically it keeps your tendon in an extended position while you sleep, so that it is not tight the next morning and also so that it heals that way.
Make sure you warm up thoroughly before any stretching or exercise. I hear it's best to heat the tendon for 20 minutes, then do 10 minutes of walking + 5 minutes of jogging before you actually " run ". After the warmup and before the run its also good to pause and stretch. Then its always good to do a warm down, like a 10 minute walk, and then another stretch
If you just want to stretch and not run, then heat it first and maybe walk for 5 minutes, then stretch. Never stretch too vigorously with the achilles though !.
Oh and about heating... using a heating pad is the easiest way to go. Once your injury has started to heal and there is no swelling, you can start heating it, and you can heat it more than once per day. The achilles does not get a lot of blood flow, which is why it is slow to heal, so by heating you are increasing circulation to the area to help with the healing process. If you can, wear some kind of wrap around your lower leg during the day to help retain heat in that area.
Find out if you need a heel lift or heel lifts. Usually you would use two, but if the injured leg is shorter than the uninjured leg, then you might need to use only 1. Your PT or doc can measure your legs to find this out. Do not attempt to do it yourself; you will probably do it wrong if you do.
Ask the PT/Doc if a splint or support of some kind would be helpful. I bought an achilles heel strap, but my PT said it would not help my case....not sure why, but I hear they are good.
Ice after exercising! 20 minutes, or do 10 on, 10 off, 10 on. Some research has indicated that the on-off method is more effective. Use a bag of frozen corn or peas because it will conform more to your leg. Place a wet cloth between you and the ice to prevent burning. Use the wet cloth when using a heating pad, too.
Discuss the use of anti-inflammatories such as ibuprofen with your pt/doc. Although they ease pain and fight inflammation, they also can slow down the body's natural healing process (at least this is what I have read lately, and numerous times I should say).
Make sure you are wearing high-quality shoes, and shoes that are right for YOU. Your PT should be able to help you with this, if not then trust someone who works at a running store. Also, find out if you need orthotics.
Don't eat a lot of fatty foods, especially foods high in monounsaturated fats. I've read that these kinds of foods actually can increase inflammation, even though monounsaturated fats are considered a healthy fat.
So yea, thats my ramble. Remember Im Not a professional, but that should help some people for wasting hours searching on the internet for weeks like I have. Give the injury time to heal. I have heard of it taking up to 9 months to get between 95 - 99 % healed. Let your body be your guide !.
All that is necessary for evil to succeed is that good men do nothing
