53 YO runner. Tried to run through Achilles tendonitis for 2 months. Just took 4 weeks off. Started calf raises 4x per day of 30. Icing. Raising. Yada yada. What does an old guy do?
53 YO runner. Tried to run through Achilles tendonitis for 2 months. Just took 4 weeks off. Started calf raises 4x per day of 30. Icing. Raising. Yada yada. What does an old guy do?
Alfredson protocol and I kept running and it went away. Doing that many eccentric heel drops (not raises as you stated) is time consuming and annoying, but it works.
#1 thing for me that took It to another healing level so I could train at a high level again was a heel insert. Now, the problem is weening off the insert. 100% no pain with it, some irritation without it.
Do heel dips, not raises. Google Alfredson heel dips. You'll get better fast.
I think I was around the same age when I had it - mid 60s now. I tried to run through it because the pain would subside as I ran. One day I was describing the pain to another runner and I noticed that it was really swollen. That scared me so I took a few months off - doing the usual recommended stuff and riding a stationary bike. I made sure the pain and crepitis was fully gone. No problem since and I run 50+ miles per week.
Im not masters, still 35. it takes a long time. Have to raise the heel whilst running, so do the bulk of your mileage in any high drop shoe, dont run in flats.
Conversely to the above, you do need to work the achilles occasionally to encourage it to heel. So gradually work in some barefoot or flat shoe running at an easy pace and stop immediately if any twinge or pain.
Also take collagen supplements every day with vitamin c. Its a while since i read about it, but something to do with the achilles being made of collagen, and the vit c acting as an agent to help the body absorb it.
Taking time off wont help it. Figure out what caused it (probably footwear or forefoot striking) fix that, and keep running.
Sure take a few days off to allow any swelling to subside, but more than that isnt beneficial and may even be counterproductive. Guys take 6 months off and it doesnt heal so they take another 6 off, and nothing changes because they arent stressing the area at all. The tendon fibres (whatever the correct term is) arent coaxed into twining together again.