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Achilles tendonitis

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CroHu
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« on: January 24, 2012, 01:29:11 AM »
Hi everyone,
i have been running/hiking barefoot for 1 year now. The Problem is, that i always had problems with reoccurring irritation of my right (and in much smaller amount of my left) achilles tendon. Eventually I saw an orthopedist today. There is no swelling or thickening of the tendon. He could confirm that during the exam and ultrasound. He just could identify that I pronate my foot while standing, what would lead to uneven strain on the tendon. He also stated that I do not have flat feet. His suggestion for me was to stop my running for 4 weeks and start slowly again. He also suggested that I should strengthen my tibialis posterior to get rid of my pronated foot.
My questions to you guys: Has anyone of you experienced same problems? What is a good exercise to train food inversion (suspination)? Should I add reverse calf raises or DB toe raises?
(I am currently doing wolf's weightlifting option 3, which of course includes calf raises)
Regards,
Jonas
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« Reply #1 on: January 25, 2012, 03:32:40 PM »
How is your ankle flexibility? Could that be part of the trouble? Tight calces are a real problem running barefoot because it requires another 20 degrees of flexibility over running in shoes as running shoes always have heel higher than toes.
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CroHu
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« Reply #2 on: January 27, 2012, 09:02:12 AM »
Ankle flexibility is better with the healthy foot. I can stretch the healthy foot maybe 10° further than my right ankle (that's the one, that is making most of the problems with achilles tendonitis). I tried stretching my calfes 3 times a day a while ago. It did not improve the condition. I also read that stretching the achilles tendon during the healing process only hinders the healing. You should note that i reach fully stretched calfes during every rep of calf raises, but i do not stretch calves separately. Do you think i should give daily calf strechtes another try?

I did reverse calf raises 2 days ago to strengthen my tibialis anterior, who is involved in foot inversion. My right tibialis anterior (again: that's the problem foot) is much weaker at reverse calf raises than the left one. So i gonna continue to do reverse calf raises for the upcoming months.

I also started to focus on correct foot suspination while walking or standing to build up a good muscle-mind connection. This way i should be able to keep my foot in right position when i start running in some weeks again.

At the moment i am doing bicycling as cardio. Note that i touch the pedal of the bicycle with my heel to diminish stress on the achilles tendon.

Does someone has more advice for me?
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CroHu
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« Reply #3 on: February 14, 2012, 01:19:46 AM »
Hi Everyone,
so yesterday i read an article about tendonitis, which you can find here http://www.t-nation.com/free_online_article/sports_body_training_performance/eccentric_exercise_a_solution_to_tendonitis
It refers to a study made in the 90s where chronic Achilles tendonitis patients did 3 sets of 15 reps eccentric only calf raises 2 times a day, 7 days a week for 12 weeks with progressively more weight. 14 out of 15 patients could recuperate completely with that training method.
I think, that 6 sets eccentric only calf raises per day are a lot volume, but the study's results seem impressive. I currently am doing Wolfs weightlifting option 3, which has 6 sets calf raises per week. Also i can do the concentric part of the calf raise pain free. Any suggestions how i can in-cooperate the described training method in my workout?
Regards,
Jonas
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