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Top 5 Tips For Achilles Tendon Pain
Good morning!
This week: A week of raw training insights, stop stressing about pronation, and Top 5 Tips For Achilles Tendon Pain
Happy running, đ
TECHNIQUE
Stop Stressing About Pronation!
Pronation is a natural, normal, and NECESSARY movement that happens when the foot lands while walking or running.
We typically land on the outside of our heel, and then the foot rolls inwards so that we can drive through our big toe at push-off. The rolling inwards of the foot describes pronation.
Without pronation, we wouldn't absorb shock well!
Without pronation, we would drive through our 4th and 5th toes, which would be VERY inefficient!
Runners are very often told that they overpronate, and itâs described as a bad thing that needs to be fixed. Again, pronation is normal and some of us pronate more than others, but it's not usually a problem.
When is pronation something to be addressed?
If someone has issues with their tibialis posterior, shin, or knee pain and they excessively pronate, they could temporarily wear a shoe that corrects pronation. Or they could go buy an off-the-shelf orthotic like superfeet which would help control over pronation.
But once their injury is properly addressed, they should slowly transition out of the supportive shoe/orthotic. They don't need to wear it for life as many running shoe customers have been told!
INJURIES
Top 5 Tips For Achilles Tendon Pain
The Achilles tendon is the thick, strong tendon at the back of your leg that connects your calf muscle to your heel. If runners add in mileage, speed or hill training too aggressively, the Achilles can become quite irritated and sensitive.
Here are 5 research-backed suggestions for dealing with Achilles pain:
1. Wear shoes with a high heel-to-toe drop.
Shoes with a higher heel offload the calf and Achilles. Look for a running shoe with a 10-12mm heel-toe drop. Alternatively, you can purchase a gel heel insert. Itâs also a good idea to wear shoes with a higher heel around your house. This tip is mainly for while youâre dealing with your Achilles pain. Once it settles, you can gradually ease away from the higher heel if you prefer a lower heel-toe drop shoe.
2. Donât stretch or massage your Achilles.
Stretching any irritable tendon can feel good and necessary in the moment, but often it can irritate the tendon further. Avoid calf stretches while your Achilles is grumpy. A massage can sometimes provide some temporary relief but only if directed at the calf muscle. Avoid massaging your Achilles directly as this will likely anger it further.
3. Avoid anti-inflammatories and ice.
While using anti-inflammatories and an ice pack can feel very beneficial in the moment, it actually can delay the healing of your tendon. So itâs best to avoid both unless youâre in a significant amount of pain. And if thatâs the case try to stop as soon as you feel you can.
4. Do your calf raises!
You should be doing some sort of single leg calf raise! If you have insertional achilles tendon pain you want to avoid doing these over the edge of a step. Typically you want to do 3 sets of 8 single leg calf raises in a slow and controlled fashion, once daily. Ideally 3 seconds up and 3 seconds down. As this gets easier you would start to hold a weight in your hand, and increase that weight as able.
5. Run if possible!
Many times runners are told to stop running if they have pain. But in this case itâs okay to run as long as your pain during the run is no more than a 4/10 and youâre not limping or altering your gait. You also have to make sure your pain levels are not elevated the day after your run. If they are, it just means you did too much, so back off your distance and speed and try again.
If all of these tips are unsuccessful, itâs time to book in with a healthcare professional whoâs experienced with running-related injuries!
PODCAST
A Week of Raw Training Insights
In this special episode of Chasing PRS, join Diego and Elle as they share their unfiltered thoughts and experiences throughout an entire week of training. With no holds barred, they discuss their mental approach to training, how they handle rest days, and even why they might skip a workout.
The episode starts with a motivational speech that Diego has been listening to for over a decade, followed by daily reflections from both hosts. Get ready for a week of training insights that are full of little adjustments and real talk. Tune in now to Chasing PRS!
Listen today!!!
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