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Forum » Anyone here exercise their Achilles?
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Thread: Anyone here exercise their Achilles?

post 1613282911 08-11-2020, 07:53 PM
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Anyone here exercise their Achilles?

I've been having to make it a focal point as it came to my attention I have Achilles tendinitis.

I've had it for a while now and thought it was just a normal thing, would even play full court basketball with throbbing pain.

Found out it's not normal, was even to the point where walking 20+ minutes would start giving me pain on different sides of my ankle.

Started exercising them, also stretching them and working on balance to strengthen feet and ankles.

Still not up to the point where I could just run for a while.

Went to grocery store yesterday and it was pouring cats and dogs so I had to run into the store.

Felt amazing, like my stride was long and strong, like I had a ton of extra spring in it.

Gonna give it maybe a month longer before I start getting back into running .

Dear diary the end
The billionaire and the beggar both have 24 hours in a day.

That's why grandma's apple pie rocks and yours sucks.
Originally Posted By Dave22reborn
At least it will thunderstorm tonight, and we know how they feel about water. :)
^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.
post 1613283371 08-11-2020, 07:58 PM
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What have you been doing to train them? I had bad achilles tendonitis for a while when I picked up running but I was able to solve the issue by buying proper running sneakers and stretching more before long runs. Still run into some issues from time to time but nothing debilitating.
post 1613283791 08-11-2020, 08:02 PM
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Yeah - have had periods of achilles tendonitis from barefoot running over the years...especially when I first started. Best thing for me was rest (hard when you want to push yourself) and slow controlled eccentric calf raises. Essentially bounce up on your toes on a stair or something with a ledge and slowly lower yourself until your achilles/heel is stretched.

Edit: Wizard ^^^
post 1613283801 08-11-2020, 08:03 PM
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post 1613283861 08-11-2020, 08:04 PM
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Originally Posted By ahox⏩
What have you been doing to train them? I had bad achilles tendonitis for a while when I picked up running but I was able to solve the issue by buying proper running sneakers and stretching more before long runs. Still run into some issues from time to time but nothing debilitating.
That's kinda why I made this thread.

I have a few exercises, hoping for more.

Anyways:

1. Stand on one foot (balancing with other leg behind you) while reaching for something on the ground (I put it about 5' away).

2. Sit down and put your foot through the loop on a kettlebell and use that as resistance and slowly move foot all the way up and all the way down.

3. Stand shoulder width apart and strafe (I guess?) using only the foot that's pushing to move your body.
The billionaire and the beggar both have 24 hours in a day.

That's why grandma's apple pie rocks and yours sucks.
Originally Posted By Dave22reborn
At least it will thunderstorm tonight, and we know how they feel about water. :)
^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.
post 1613284791 08-11-2020, 08:17 PM
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Originally Posted By MBisonSon⏩
That's kinda why I made this thread.

I have a few exercises, hoping for more.

Anyways:

1. Stand on one foot (balancing with other leg behind you) while reaching for something on the ground (I put it about 5' away).

2. Sit down and put your foot through the loop on a kettlebell and use that as resistance and slowly move foot all the way up and all the way down.

3. Stand shoulder width apart and strafe (I guess?) using only the foot that's pushing to move your body.
Seems like just good old fashioned meat and potatoes calf training would be enough to keep the achilles healthy. The trick is to manage the volume between calf training and other activities like running.

If you are running 5 miles a day and doing 20 sets of calf work a week you may run into problems. Also, going from no running to running several miles at a time can be an issue. You may need to start running lower mileage than you think ie: .5-1 mile at a time and building up over several weeks.

You should definitely look into a solid pair of running shoes that are right for your feet specifically. I went to a running store where they checked my gait and gave me some options that would best fit me.
post 1613285801 08-11-2020, 08:33 PM
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Originally Posted By ahox⏩
Seems like just good old fashioned meat and potatoes calf training would be enough to keep the achilles healthy. The trick is to manage the volume between calf training and other activities like running.
It isn't, trust me.

Well at least not in my case.

I work my calves a ton.

Weight doesn't help though.

At my height and frame I'm "supposed to be" roughly 160.

I weigh just a hair over 200 right now (mainly big legs but I also have a four-pack )

So I'm thinking I'm kinda past the natural limit of how heavy I could be to where my Achilles can handle to load.

Now I need to actually intervene by specifically targeting them, because I'm not cutting down too much lower than 190.
The billionaire and the beggar both have 24 hours in a day.

That's why grandma's apple pie rocks and yours sucks.
Originally Posted By Dave22reborn
At least it will thunderstorm tonight, and we know how they feel about water. :)
^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.
post 1613286461 08-11-2020, 08:42 PM
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Originally Posted By MBisonSon⏩
It isn't, trust me.

Well at least not in my case.

I work my calves a ton.

Weight doesn't help though.

At my height and frame I'm "supposed to be" roughly 160.

I weigh just a hair over 200 right now (mainly big legs but I also have a four-pack )

So I'm thinking I'm kinda past the natural limit of how heavy I could be to where my Achilles can handle to load.

Now I need to actually intervene by specifically targeting them, because I'm not cutting down too much lower than 190.
It's all about the high reps and controlled full rom for calves/achillies strength and healthy. Try sets of 20-40 with slow and controlled reps all the down and all the way up. Good luck. It helps everything though. Weight is useless for calf health
post 1613287241 08-11-2020, 08:53 PM
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no, it’s my only weakness
post 1613287661 08-11-2020, 08:59 PM
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For achilles tendinitis I give a CAM boot with heel lift to offload the achilles and an NSAID (mobic, ibuprofen) or tylenol. The CAM boot is worn for 2-4 weeks and is removed when pain is gone. The patient may then go to physical therapy. Do not push the achilles when it starts to hurt. The tendinitis will turn into tendinosis and when you come see me at that point I take you to surgery and cut out the degenerated tendon and sew the leftover good parts back together.
post 1613289191 08-11-2020, 09:17 PM
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Originally Posted By FrankGrimes29⏩
It's all about the high reps and controlled full rom for calves/achillies strength and healthy. Try sets of 20-40 with slow and controlled reps all the down and all the way up. Good luck. It helps everything though. Weight is useless for calf health
Really, I always would go super heavy.

On the bright side my calves got juicy, I think 17" or so.

Will start trying lower weight for higher reps.
The billionaire and the beggar both have 24 hours in a day.

That's why grandma's apple pie rocks and yours sucks.
Originally Posted By Dave22reborn
At least it will thunderstorm tonight, and we know how they feel about water. :)
^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.
post 1613289301 08-11-2020, 09:19 PM
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Originally Posted By p100⏩
For achilles tendinitis I give a CAM boot with heel lift to offload the achilles and an NSAID (mobic, ibuprofen) or tylenol. The CAM boot is worn for 2-4 weeks and is removed when pain is gone. The patient may then go to physical therapy. Do not push the achilles when it starts to hurt. The tendinitis will turn into tendinosis and when you come see me at that point I take you to surgery and cut out the degenerated tendon and sew the leftover good parts back together.
I'm fortunate I never hurt myself because as I said I thought it was normal and would just work through it.

Now I don't take chances with them, exercise, stretch, ice, heat, etc.
The billionaire and the beggar both have 24 hours in a day.

That's why grandma's apple pie rocks and yours sucks.
Originally Posted By Dave22reborn
At least it will thunderstorm tonight, and we know how they feel about water. :)
^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.
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