I ran a two mile at a meet sunday, and for the past two days I have been icing the crap out of my achilles does any one know how long that i could be sidelined for?
I ran a two mile at a meet sunday, and for the past two days I have been icing the crap out of my achilles does any one know how long that i could be sidelined for?
As long as it hurts...
obviious answerr wrote:
As long as it hurts...
I asked the trainer at school and he said to ice it and run on it and it should be fine, i find that to be dumb since it hurts when i walk on it.
yeah, more than likely your trainer is an idiot. I don't know the specifics of your injury but i've found (and read) that eccentric calf raises do the trick. All that means is that you do a calf raise (basically just rise up onto your tows from a standing position) but instead of going back down quickly you hold the downward motion for a few seconds. Going down slowly is the important part here. try doing a set with toes pointed out, straight and in and do 10 reps per set. do this once or twice a day for as long as you need but i've always responded very quickly to these exercises. You could search the threads on here for more information. Good luck.
I am dealing with the same thing. I noticed a slight pain during a fartlek workout on a muddy/uneven trail last week. I finished the workout but the pain lingered. It felt better the next day so I tried to run but it hurt right away...I toughed it through but then shut it down for 4 days until the pain was totally gone and I could do 10 calf raises without irritation.
I ran for the first time yesterday and it felt alright.
Basically the way to deal with achilles injuries is:
1) stop running if the pain doesn't go away after the second day.
2) ice the hell out of it but no stretching until it doesn't hurt to walk.
3) once you can walk pain free start stretching and keep icing the hell out of it.
4) once you can walk, stretch and do 10-15 calf raises pain free you can start running easy and incorporating some excercises again.
5) keep icing it after every run/excercise session for about two weeks just to make sure that any residual inflammation doesn't come back.
Use pain as your guide, if something makes it hurt then it is bad and is going to set you back. Don't mess around with this injury. If you catch it early it's easy to correct, if you keep running on it you will end up having it worsen to the point that it will require 1-2 months completely off.
Check these out for some excercise ideas- good luck:
http://www.sportsinjurybulletin.com/archive/achilles-heel-injury.html
http://www.sportsinjurybulletin.com/archive/achilles-tendinitis.html
yeah I also have the same problem. I was hit or miss for about a week and now im getting back into it. Just ice a lot and run on flat, hard surfaces when you get back to it. Hang in there, I know it sucks.
Without knowing all the circumstances involved, eccentric calf raises are generally the best solution in most cases. Here is a thread where I have posted more info on it:
http://www.letsrun.com/forum/flat_read.php?thread=2143240&page=0
Thank you very much, this has all been very helpful. It just sucks being injured and watching everyone else run....let ya know how it goes.