I was finally getting into shape, running a few times each week and doing long walks. Haven't felt better.
Then a few days ago, my right achilles area has started aching, esp the day after a run or a walk. Not serious pain, but enough funk to tell something is going on down there.
Has anyone dealt with this? I would love to continue cardio somehow but have no access to a pool, bike or any other equipment other than walking. I'm icing here and there and trying to wear indoor sneakers.
Anyone have any other suggestions? I'll call my orthopedic doc but he's probably just going to say rest it and take NSAIDs. I'm really bumming. The exercise was helping me cope with the stress of everything going on.
It could be swelling related, and a routine and diet that lessens swelling might help a lot.
Also, try some basic yoga to improve your breathing. It should help you, at least, to become more sensitive to anything you're unconsciously doing to aggravate your AT.
2. For chronic tendonitis, gentle drop stretching(letting your ankle dorsiflex, as in hanging off a step) 10 sec, 3 X a day can gently stretch it out. Don't though plantar flex(push back up) -let your other leg do that work to resent at neutral position.
3. Probably have to lessen mileage, and maybe/probably stop for at least 2 -3 weeks even if it feels good- so you don't get a chronic problem
4. Ice after excercise -really does help.
Also used braces to keep my foot at a 90 degree ankle while sleeping which seemed to help to a lesser extent
Link - ( New Window )
Could barely walk in morning.
Tried a cycle of steroids to help it, can’t say it did.
What did also help is wear some heel inserts for awhile.
Keeps your ranges of motion limited and gives it time to calm down when your out and about.
Typical RICE therapy, some anti inflammatories.
Use a cbd rub and if u don’t get drug tested, a thc balm or just take edibles for awhile. It’s is helpful for that kind of stuff
Took awhile but when it finally went away, never had issues again.
rest and stretching - inserts helped too
Here is a demo
Link - ( New Window )