As many of you know, after a very sedentary year in 2020, I finally decided that I needed to become more active. Building up my running distance took time and it was not always an easy path. However, with the help of my running buddy, I completed a virtual half marathon in late July of this year!
Training Then Derailed
Following on from the half marathon in July, I continued training during August, in the hope that I could complete a half marathon again in- person later in the year and achieve a faster time. Unfortunately, lack of stretching after my runs and not looking after my body caused me to end up with a sore and aggravated achilles tendon.
Learning To Treat Myself
Initially, I rested my achilles tendon for a few days and then tried another jog, but my body had other ideas. I was now experiencing some considerable pain which made walking difficult. Finally, I had to listen to my body, realise I am older than I think and start to treat it as I would for a patient. Ice assisted greatly and reduced the constant ache. Keeping moving but balancing it with not overdoing it was a challenge to say the least, but this was also an important part of the management process. Regular stretching and calf raises became an absolute necessity and really helped to reduce my overall symptoms and get me back on track to recovery.
35km Walk
With some dedicated management and regular hands-on treatment, my achilles tendon certainly improved. A running distance of 5km is my limit at the moment without aggravating it, so my next half marathon run will have to wait until 2022.
So, instead, I signed up for a 35km walk, which we completed on Sunday 5th December. The walk started in Martha’s Cove, going along the sea towards Rosebud, on towards Blairgowrie and ending up at the Quarantine Station at Point Nepean, which I felt was slightly ironic after the past 2 years! It was a beautiful day and I thoroughly enjoyed the walk. Thankfully, my achilles tendon behaved throughout. Although I had slightly sore muscles from the long walk, Dean was thankful I was still able to make it back to work by Monday morning and so were my patients!
What Exercises Helped My Achilles Tendon Injury?
1. Calf Raise
- Stand up straight
- Push through the balls of your feet, raising your heels until you are standing on your tiptoes
- Slowly lower your feet back to the start
- Repeat 3 sets of 10 reps
- You can also perform this with a single leg (to increase difficulty)
2. Bent knee calf raise
- Stand with both knees in a slightly bent position
- Push through the balls of your feet, raising your heels until you are standing on your tiptoes, maintaining a bend in your knees
- Slowly lower your feet back to the start
- Repeat 3 sets of 10 reps
- By doing with with bent knees, it targets the smaller muscle of the calf, called the soleus
- You can also perform this with a single leg (to increase difficulty)
3. Heel Drop
- Stand with the front half of your feet on a stair with heels off
- Slowly lower the heels as far as you can, then raise back up to the start
- Repeat 3 sets of 10 reps
- You can also perform this with a single leg (to increase difficulty)
Anna Pattison is a Clinical Myotherapist that works at Canterbury Health Hub. She is available on Mondays, Thursdays and Fridays. Click here to learn more about Anna. Book online or call (03) 9836 3688 for an appointment with Anna.