How to Manage Chronic Achilles Tendonitis for Runners

I have been dealing with a nagging pain in my Achilles for over a year now. I am looking for how to manage chronic achilles tendonitis for runners. I have tried resting for a few weeks but as soon as I start running again the pain comes back. I am based in the UK and I really want to get back to my local parkrun.

I have started doing heavy slow resistance training which I heard is better for chronic cases than just stretching. I am also being very careful with my shoe selection and avoiding anything with a very low heel drop. I am wondering if I should be using a heel lift in my daily shoes to take some of the tension off the tendon.

Has anyone here dealt with this long term? I am curious if you found that specific exercises or treatments like shockwave therapy actually worked. I am trying to stay patient but it is very frustrating to be limited by such a small part of the body. I would love to hear your advice on how to finally beat this!

I feel your pain, SlowAndSteady. Chronic Achilles tendonitis is a beast. For me, eccentric calf raises were a game changer. Start slowly, one leg at a time, lowering your heel below the step. Consistency is key, even when it feels like it is not doing much. 💪

Totally relate to the nagging pain. Have you looked into your running shoes? Sometimes a change in footwear or orthotics can make a difference. What kind of mileage are you doing when it flares up?

It is crucial to get a proper diagnosis from a physio or sports doctor if you have not already. "Rest" alone often does not solve chronic issues; it just temporarily quiets the symptoms. A graded return to activity with specific strengthening is usually advised. Do not push through pain! ⚠️

While you are recovering, consider cross-training that is low impact. Cycling or swimming can keep your cardiovascular fitness up without aggravating the Achilles. It helps with mental health too, not feeling completely out of action! 🏊‍♀️🚴‍♂️

@A4tech, you mentioned eccentric calf raises. Can you elaborate on the exact protocol you followed? How many sets and reps, and what kind of tempo for the lowering phase? I am keen to try it. 🤔

I have found consistent stretching and foam rolling of the calves and hamstrings really helps. Tightness elsewhere can put extra strain on the Achilles. Also, make sure you are not just stretching before runs, but throughout the day. 🙌

Ice after runs can help reduce inflammation, but also consider heat therapy before stretching or exercises to improve blood flow. Sometimes alternating can be beneficial. Get that blood moving to aid healing! 🩸

@CoachCelestine, you are absolutely right about professional help. I tried to self-manage mine for ages and probably made it worse. Ended up with a proper physio who set me straight. It is worth the investment! 💯

Do not overlook nutrition! Ensuring you have enough protein for tissue repair and incorporating anti-inflammatory foods like turmeric, ginger, and omega-3s can support your body's healing process. It is not a magic bullet but definitely helps. 🥦🥕

Proper warm-up and cool-down routines are critical. I see so many runners just jump straight into it or finish cold. A dynamic warm-up and a static cool-down with calf stretches can prevent a lot of issues. Do not skip it! ⏰

@Alexandoy, for eccentric calf raises, I typically do 3 sets of 15 repetitions, focusing on a slow, controlled lower phase, about 3-5 seconds down. Use both legs to lift, then shift your weight to the affected leg for the eccentric lowering. Do this every other day. Good luck! 💪

Listen to your body. Seriously. If it hurts, stop. It is better to take an extra day or two off than to push through and turn an acute issue into a chronic one, or worse, rupture. Self-care is not weakness. 🧘‍♀️

@RunFastPete, I am sorry to hear you had a bad experience, but I am glad you found a good physio! It really does make all the difference. Finding someone who specializes in running injuries is ideal. Keep up the good work on your recovery! ❤️

Has anyone tried deep tissue massage or even dry needling for chronic Achilles issues? I have heard mixed reviews but am curious if it has helped anyone here. My physio mentioned it as an option. 💉

@SpeedySarah, absolutely. A dynamic warm-up involving leg swings, butt kicks, and high knees gets the blood flowing and muscles ready without overstretching cold tissues. Then static stretches post-run are perfect. Great advice! 👍

Compression socks were a game changer for me! I wear them during runs and sometimes even after. They help with blood flow and reduce swelling. It is not a cure, but it definitely aids in managing the discomfort. 🧦

@HealThySelf, I have heard good things about dry needling for trigger points, but I have not personally tried it for Achilles tendonitis. Have you had success with it for other issues? I am always a bit wary of needles, to be honest. 😬

Varying your running surfaces can also help distribute the load differently on your Achilles. Mix up road running with trails, track, or even grass if possible. Harder surfaces create more impact. 🌳👟

@UrbanRunner, that is interesting about compression socks! What brands do you recommend? I have been looking into them but there are so many options out there. Anything specific that worked well for you? 🧐