rehab

How to Ease Achilles tendon Soreness for Running

If your Achilles tendon has pain after running or workout, physiotherapists recommend you stretch your calf muscles and the Achilles. The Achilles tendon is the strongest tendon in the body – but it’s also susceptible to serious injuries during a sport that will keep you on the feet and employs some pushing-off motion.

I’ll discuss how to reduce Achilles tendon soreness, for better running, before it escalates to a tendon tear – which otherwise has slow and painful recovery.


Avoid Achilles Tendon Rupture

Running might inflame your Achilles due to calf muscles’ tightness and excessive rubbing of the structure surrounding it. Further, the Achilles tends to weaken over time after every run – which could lead to tendon tear or rupture.

Therefore, stretching your calf muscles regularly (before and after runs) will help ease the pressure landing on your Achilles. For athletes, particularly runners, I recommend the Soleus stretch and Gastroc stretch for a minimum of 4 minutes every day.

Another great hack for beating pain from Achilles tendonitis is to cut the running stride to the most appropriate. Also, use the outer heel when striking the ground – this is particularly true for forefoot/ and midfoot striker

Upper Calf Muscle (Gastroc) Stretching

In this exercise, you’ll need to stand and faces the wall that is appropriately an arms-length away. Next, slide the feet on your affected leg backward.

Ensure to keep your heel on the floor (turn it outward a bit) and knee must remain straight – until you have stretched your upper calf. So, maintain this position for about 15 seconds.

Lower Calf Muscle (Soleus) Stretching

For this stretch, place your foot and body just like in the Gastroc stretching above but now bend both knees until you feel the lower calf stretching. Equally, remain in this position for 10 seconds.

Achilles Tendon Stretch

For the Achilles tendon: Stand on a stair (or raised surface) with the balls of your feet, and place your heels off from the edge of the surface.

Raise your toes, maintain that position for 10 seconds, and then lower your heels to the farthest point possible.

Fit Your Shoes For Achilles Tendonitis

Shoe inserts (orthotics) such as heel pads can help cut the elevation and resultant pressure on the calf and Achilles tendon. Shoe inserts are particularly helpful for with Achilles issues triggered by over-pronation and angular tendon pulling.

Further, you’ll need to get fitted for Achilles Tendonitis shoes. Check out more info on top rated Achilles Tendonitis running shoes. You must make it a routine to have the shoe fitting or changing exercise so that you don’t put undue pressure on your Achilles tendonitis.

Gradual Running – 10% rule

If by any chance you’ll be increasing your intensity and distance or running – you must follow the 10% rule. The rule states that at any one time, you can only increase your running distance or intensity by 10% of your current values. This will ensure that you do not load your Achilles tendon suddenly, which would cause stress.

However, you must not keep off running (equivalent to Achilles tendon loading) for a long time as this could be detrimental. In addition, before beginning your runs make sure you warm the tendon using some warm water. On the flip side, when you close your running, ensure you cool the tendon using some ice.

Further, if you’re strength training, take it slow for a start. Listen to your Achilles tendon to let you know if you’re straining it – you could feel soreness or morning stiffness. Slow loading will enable your tendon gradually develop tolerance and thus avoiding sorenessor tearing.

Conclusion

Continue with these stretches daily for 2 weeks until the pain subsides. If symptoms persist, consult a doctor or physiotherapists to analyze the foot motion and gait since it could be the issue.

Remember to tell the medical practitioner about any specific run or stretch that increases the pain. I hope you’ll add these stretching routine to your running schedule now. Also, let me know if they help relieve the Achilles soreness.

Illness and Injury Doesn’t Stick to a Schedule, but That Doesn’t Mean You Shouldn’t Plan for Them

Illness and injury can be waiting around the corner at any given time; so it is impossible to foresee them and factor them into your future. However, you can plan for their arrival in some different ways and to many different extents. Whether this is making physical plans beforehand, or just knowing what to in the case of an emergency; it is important to prepare. Not doing so, could end up being very costly in many ways; whether that be to do with finances or to do with physical and mental wellbeing.

First of all, however morbid it may seem, you should always seek to put as much money aside for the eventuality of being diagnosed with a serious illness. Creating and building an emergency fund is essential when it comes financial planning; even when an illness is not now or not ever involved. Even if you’re never diagnosed with such an illness; it doesn’t mean the money you have put aside is wasted as it is still always there ‘for a rainy day’ or as something you can pass on to your family as part of a will.

However, preparing for illness and the toll it takes on your finances; doesn’t just mean safeguarding against it physically before it happens. You should also have an idea of how you plan on dealing with it while you are in the midst of fighting the illness. Doing so will mean you can rest assured that you can focus your energies on recovering; rather than worrying about your outgoings.

There are many ways to make ends meet while still getting the best treatment. One of which is that to eradicate the costs of traveling back and forth to appointments; you should seek to get as much of your travel expenses reimbursed by bringing your medical exemption certificate to the hospital. Illnesses such as cancer work on an uncontrollable and unpredictable schedule; which is why it is important to have some money put aside in case of the eventuality of diagnosis, and to know exactly what you can do if ever diagnosed to make sure you have no other stresses to worry about; such as those that include your finances. For more information on how you can deal with financial implications of an illness such as cancer, make sure to click here.

Another illness that works on an uncontrollable schedule is Seasonal Affective Disorder (SAD); if you feel that the lack of vibrant colours, the lack of warmth and the lack of sun in the winter months makes you feel down, tired and unable to function properly, especially on the more ‘wintery’ days, then you could be suffering from this very real disorder. The impact it has on those who suffer from it can leave them feeling physically unable to get out of bed in the morning, let alone get on with their day-to-day activities. The worst part about it is that it is, of course, entirely dependent on the weather outside. This means that there is little to no control over it as it is completely under the control of nature if you don’t take action.

You can plan to prevent them by trying to move frequently, exercising at your desk (if you sit at one to complete work throughout the day), seeking mood-boosting omega-3 fats and attempting light therapy, where a particular kind of lamp called a light box is provided in order to stimulate and mimic exposure to sunlight. The best and most important way to plan your fight against SAD is to admit that it is a real problem openly and to seek as much support with it as possible; doing so will mean that on the next cold winter’s day you won’t feel completely bedridden and that you won’t have to wait until the sun is out again to make the most of your day.

Injuries happen much quicker than illnesses, and therefore faster attempts to seek to care for them should be sought. However, injuries can occur at any time and change the course of your day in a split second. Plus once affected it can be hard to think of anything else but the pain you are feeling or the hysteria of it having happened; let alone where you have to go to seek help. Because of this, you should always have a healthcare provider; or an idea of where to find one so that if you ever fall victim to an injury; you know where to head to.

This could be a local hospital or even a walk-in service that offers urgent care; information, where to find a clinic like this, can be found at OurUrgentCare.com. This service is advisable for those who wish to avoid the high costs and long waits found in hospital emergency waiting rooms. However, it is important not to be too hasty when it comes to seeking assistance with an injury; as the shock at the moment of impact may make you feel a lot worse than you do. You should try to access your pain, if possible; and if it’s not possible, due to pain, then you most certainly should seek help.

What’re Your Thoughts?

So, the moral of the story is that there isn’t a set layout for the story of life; like those found in books, plays or movies. It’s not simply following the story and overcoming a tremendous task or opponent in the middle of the plot; then preceding to live happily ever after in the end. A disaster can strike at any time in life, no matter what stage you are at; which is why it is important to prepare and have plans in motion for when they do. What this also means, is that even though you overcome one illness or injury; it doesn’t mean that another isn’t just waiting for you around the corner. You should never stop preparing for them; even when they don’t let you know of their schedule, or take any notice of yours.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

What is Percussive Massage?

If you’re a fitness enthusiast of any kind, then you’re probably no stranger to the aches and pains that we occasionally experience. It’s a pain – literally – and most of the time it’s because a muscle or tendon is too tight. This is especially common in anyone who does any running – whether alone or as a part of their sport. Sometimes we don’t stretch enough, and completely neglect our foam roller, and then question why we ache. Which is why I wanted to talk about percussive massage, but first what is percussive massage?

This is a sponsored post written by me on behalf of Naipo. All opinions are 100% mine.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

In A World Of Pain: How To Deal With Exercise Related Injuries

It has always seemed somewhat unfair that you can get injured by working out. OK, yes it is the reality of the situation. But you are actually trying to do something positive for your health when you end up causing another problem. Happily, most of us are able to recover from injuries return to our fitness activities. But to do this, we need to make sure that we take the time to rest and get the right treatment. Read on for some more information on how to deal with exercise related injuries.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Steps You Need To Take To Return To Fitness Form After An Injury

Suffering an injury, particularly when exercising, can be difficult to recover from. For obvious reasons, there are significant physical challenges that it presents. The things you can do become limited; you may be in pain or other physical distress.

Then it heals, and that’s the end of it. Or, it should be. You heal, you return to full function, and your body is yours again. After a period of taking it easy so as to complete rehabilitation, you can resume your workout regime at the same pace and intensity as before. Here are the proper steps to take to return to fitness form.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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