The Achilles tendon is indeed a tricky little beast and having had some niggles with it this year during my Comrades training, I thought to share some of the things that have helped me.
Firstly it is important to note that the Achilles tendon and the Tibialis Posterior Tendon (the tendon running up the inside of the leg attaching at the ankle and midway up the calf) have very poor blood flow through them.
Pain in this area could be due to a lot of different reasons, but the test for Achilles problems is to pinch the tendon between two fingers and if extreme pain is felt then the Achilles is abit tender.
Many people advise administering ice to this area, but I have felt that if it is true Achilles problems, then sticking your foot in a bucket of hot water is far preferable. Remember that to heal this area we need to actually encourage more blood flow and not restrict it as one would do in the case of an ice bath or a swelling injury.
Diagnosing between a stress fracture and tendon problems is also fairly easy. Try hopping on the injured foot. If hopping is not possible and is the worst pain you have ever felt then don’t muck around and get to a doctor. If hopping with very little or no pain is possible then you probably have tendon problems.
The best way that I have found to build up the tendon is to do calf raises. Start with 3 sets of 10 if you can manage it. Then switch to single leg raises (also 3 sets if you can manage it). Following this try standing on a step (or stack of books) and do calf raises and drops (similar to above). Aim to finish with your heals dropped for about 30 seconds to really increase blood flow and strengthen those tendons.
As mentioned above, these are only my experiences and if you are in doubt, then you should immediately consult your physio or sports doctor.
Running together – stride for stride on a life changing ride! – Sean Muller
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