Achilles Tendonitis - When is it OK to Run with Achilles Pain?
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- Опубликовано: 25 июл 2024
- In this video, Maryke explains why it is sometimes OK to train or run with Achilles pain. She also explains how much pain is OK, and why you have to take note of the 24-hour response when you have Achilles tendonitis or tendinopathy.
👉 To avoid overtraining, keep track of your running mileage with a Garmin GPS watch:
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🌟Need more help with your injury? You’re welcome to consult one of the team at TMA online via video call for an assessment of your Achilles injury and a tailored treatment plan: www.treatmyachilles.com
Chapters:
00:00:00 Introduction
00:00:53 What does pain in the Achilles tendon mean?
00:01:45 Why the 24-hour response of tendon pain is important
00:02:46 How much pain is OK to train with?
00:04:17 How we can help
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👉 To avoid overtraining, keep track of your running mileage with a Garmin GPS watch:
- Garmin Forerunner 45: geni.us/gnVF9
- Garmin Forerunner 245: geni.us/FFtpiVZ
- Garmin Instinct 2: geni.us/ArnELe
More options at the Garmin store on Amazon: geni.us/U9eNrN
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This video is just incredible, it looks like it was created for me. Exactly what I was looking for
You guys really know what you're talking about! Thank you for great advice!
BEST video on the internet about achilles pain!! Thank you!! ☺️
Brilliant video and great pain education!
Maryke is the best physio on YT. Lucky to find her content here
Excellent video! Very useful
Thank you very much for the video and the explanation!
Baie dankie all of your tendonitis videos are really helpful.
Happy to hear that!
All your video's are super useful!
Happy to hear that!
Very helpful, thank you
Thank you very much! It was so clear and so useful :)
Glad to hear that!
Gracias!!he mejorado mucho con sus consejos, llevo 3 meses con molestias en los 2 tendones ahora puedo caminar normalmente pero la he pasado muy mal, estoy haciendo ejercicios con carga TODOS LOS DIAS.. cuanto tiempo mas debo seguir con mis ejercicios??. Gracias saludos desde ARGENTINA
Thank you for this. Great insight
My pleasure!
Thank you for your informative vid 😊
You’re welcome 😊
I listened to this one several times to make sure I understood everything Maryke said. THIS TOPIC IS CRITICAL, since it will determine how I respond when I attempt to try easy running again next week.
Ive got a match in 6 hours☠️
Good video
My Achilles pain is really strange. I don’t notice it until I touch a certain point and then it’s really painful. Great video and I’ll check out the website. Thank you.
How's the pain now
@@ashnikkumar seems to have eased thank you. I’m wondering if it was the burser in the Achilles. Although my calf was incredibly tight as well. I’ve eased back into running so it’s early days.
Great information and insights - all your videos. This one in particular is really helpful. I am 67 and a regular runner …. Run every 2-3 days about 3-4 miles + per session. Since last week - I developed this ‘discomfort’ in my right tendon….just as you said, I know its there and comes and goes. Ran 3 days ago - had awareness to slight slight ache. Rested it for 2 full days - constantly monitoring (discomfort is directly behind ankle bone). Pretty much went away - and I ran this morning: Felt the same awareness/discomfort as I started - then disappeared about 1 mile into run (had to make a bathroom stop) - then when resumed it came back and stayed with me the rest of the way. All running has been easy running on smooth asphalt. I ‘think’ it is about 3/10 pain/ache …. How would you describe 5/10 (thinking that 10/10 you cannot put any weight on the foot ?). Oh - almost forgot to ask, watched an interesting video on taping an achilles with KT tape - Thoughts? Thank you !!!
This video is actually more for people who have had their tendon pain for a long time and is actively doing rehab for it at the moment. Your case is different. Yours is a new injury and if you handle it right, it doesn't even have to become a full-blown injury. From what you are describing, I actually think you need to take a break from running. Your pain is just starting and if you allow your tendon to calm down fully, it will likely not develop into a full-blown injury and will settle in a few weeks. But if you continue to run on it at this point, it may become proper tendonitis which can take months to solve. Also, don't start doing any rehab exercises right at this moment - see if you give it a good 10 days of no running and no extra strain on it either through rehab exercises or other activities if it will just go away. Then ease into running slowly by only doing either short runs or run walks and building back to your normal distance.
If you wanted more specific rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/treatment-packages
Thank you!!!
Welcome!
Thankyou
Wow, this completely describes my situation. I felt a bit of discomfort at the start of my run and it would go away promptly. Then after a few weeks, the pain was a bit more noticeable when I wake up. And the last week, the pain has been with me for entire days. I wasn't even sure what was wrong at first but I am pretty sure it's my Achilles and tendinitis.
This video can perhaps give more clarity on how to diagnose it: ruclips.net/video/cNOxd3w37K0/видео.html
And if you wanted to know more about treatment, this one may be useful: ruclips.net/video/cNOxd3w37K0/видео.html
@@TreatMyAchilles been 3 months of frustration for me. Only plus side is all of the time I can walk on my tip toes with no pain but the stiffness is still frustrating. I’m only doing 1 slow run a week and It’s stiff to start but then eases off before it stiffens up again. Some times I’m pain free for 2/3 days also then it comes back. Doing all the right things. Do you recommend any running shoes? Only pain really is pinching the mid Achillies. Thanks
I have pain when jumping not in running what should I do ?
Is it ok to workout in elliptical with achellis tendon pain
Hi thanks very much for your video it was really helpful with my present condition, im a 60 year old male but very fit and active for my age (half marathons etc cycling ) I realise that tendons with age are not as flexible but i have had achilles pain for about 6 weeks now , nothing when i start off my run only when i get to about 3 miles i get discomfort not really pain i finish my 5 mile run off. I ice it when i finish and no pain at all after or 24 hours later. can i carry on running with this ?
Hi Rob, I would probably reduce your runs to about 3 miles for a while and start a strength training programme. But I can't really advise without doing a full assessment as there may be key aspects in your training etc. that needs to be changed going forward. xm
I keep getting overuse injuries--- right hip and high hamstring then pain will transfer to my left side. Left plantar fascitis, and now pain in achilles tendon. It's really difficult to get out of the injury cycle. 5-6 weeks pain free, then I get something again.
That sounds so frustrating. Maybe worth consulting a physio and discussing your training, lifestyle etc. etc. in detail as well as looking at general strength tests to analyse how you can break this cycle.
Thank you very much for this informative video, i have had achiles tendinopathy for 2 months, and i just recovered from it. The thing is that i have been running for months i have never been injured before, until i decided to change my shoes so i bought Ultraboost 21 after 2 months from buying Ultraboost i was injured. Do you think it could be the Ultraboost the main reason?
It could be. But also check if you’ve perhaps had a sudden change in running intensity (e.g. more volume, higher intensity, run more often).
Hello, is pain above the ankle from the outside of the leg connected with the Achilles, when there is no hurting in the tendon?
No, that sounds more like your peroneals or something else.
I’ve had sore calcaneous and it seems that I can run without aggravating it. I might stay away from the zero drop shoes for a while.
That sounds like a good plan and make sure you slowly get used to them once you're fully recovered.
I’m planning on running a marathon in 2 months to challenge myself. I play sports but I wouldn’t say I’m a runner and with school recently, I haven’t ran much. Started with 1 mile a few times along with a few longer bike rides to increase my lung capacity. After a week or so of those starting runs, I’ve increase mileage to 3-4-5 miles a night and the pain has been getting worse and worse with every night. Could it be because I’m increasing the running load too fast or possibly something to do with my plantar fasciitis?
If you've had plantar fasciitis it means that you likely already started with a strength deficit in your calf/Achilles complex. I can't tell from your message how often you run etc. but it may also be that you're increasing your mileage too quickly + running too often and that has meant that your legs can't recover and repair quickly enough to be ready for the next session.
I’m a high school runner and I feel like I am at or below a 3/10 when I practice, but after a big race it hurts a lot the next morning. Is it okay for me to still run in races if they are periodic like twice a month or am I putting myself at a greater risk for further injury? Thanks
You need to get an assessment and treatment advice because you will likely find that it gradually gets worse if you continue to train and race with it while not actually doing the right things to strengthen it. xm
@@TreatMyAchilles What about weight lifting training
I used to run fir my high school but i got a worse achilles injury and so i decided to quit running for a while. Its been about 3 years and i decided i want to start up again. I ran for the first time yesterday after a pretty intense basketball and volleyball game the week before. I feel a minor ache occasionally in my achillies but i had no pain on my run. Should i stop running and rest or is this normal when getting back into training after a while off
This video may give you some answers: ruclips.net/video/5HZ-bRLqSvQ/видео.html
thank you very much for this great content !
I am 30 and running regularly for a long time (4-5 days a week, 50-60 km in total) and I did not have any injuries for months except some sore muscles after long runs. Unfortunately I picked up something this morning and it looks like an achilles tendonitis but I am not sure.
I felt a sudden pain on the left side of my right achilles tendon, kind of on the ankle bone. I stopped for a moment and then I could continue. However by the end of my run I felt the ache and stiffness again when i was climbing uphill. I stopped running and had to walk to home. After work (after sitting for a long time) I felt stiffness again and also some pain on my way back to home. Now it feels better, I am putting ice and resting. I hope I will wake up better, but regardless I won't run tomorrow. Do you think that I might recover if I have only easy zone 2 sessions for one week (assuming and hoping that my pain won't go beyond 3/10 next time I run)? Because I do not want to stop running completely at this time.
When you feel a sudden sharp pain, it often means you have torn something, so I am not sure that running on it is the best idea. Have a look at this video - it may help you understand what you have injured - it sounds like it could be a partial tear at the insertion of the Achilles but I am not sure what you mean with ankle bone ruclips.net/video/sspHSF-S3WI/видео.html
Thank you very much for the quick answer and video !!
Ok, as I understand from the video what I had was posterior ankle impingement, not achilles tendonitis. Or maybe plantaris tendon.
After resting one day it felt even better and yesterday I wanted to give it a try. In the beginning of my run I felt some stiffnes and ache (not higher than 3/10). I did not push my speed, took it easy and tried to increase cadence. After 5-10 mins the stiffness was completely gone. After the run I put some ice and did not feel any pain. Today it feels even better, I have a tiny tiny bit of stiffness. Do you think that it would be safe that I continue like this for a while, only easy runs with a day off ?@@TreatMyAchilles
I just started feeling soreness after a run today of both of my Achilles’ tendons. I have my firefighter physical exam on Sunday and it requires me to run a mile and half in under 13 min. Will I recover on time? I’m really worried😣
how did it go? i would have said eat eggs and sardines
Watch and learn the exercises from kneesovertoes guy. It totally got rid of my foot pain, achillies tendonopathy.
Hi dear! My job requires me to move a lot quite often, also i play football. I’m not feeling pain in Achilles, but sometime walking for a distance i feel a little pain at my heel, although i do a little bump very small in the top of my Achilles. My question is the heel pain related to Achilles?
Also, after high intensity exercise, next day if i still move around quite abit will they put my tendons under stress? Than you!
I do see a little bump*
Hi Allen, I can't really tell if the heel pain is related to the Achilles without assessing you but with regards to the second question - yes, if you are very active the day after playing high intensity sport or exercise then it can contribute to your body not getting enough rest and recovery and strain it further
Hi I’m slowly loading but I notice a bulge on the side of my ankle possibly a potential rupture is this ok to manage with rest ice compression and elevation? Chris
Get it diagnosed by either a physio or sports doctor - if things are torn they require very specific and immediate treatment to prevent poor outcomes.
I have Achilles Tendonopothy, and I'm thinking of joining your program soon. When you are talking about 3/10 pain, is one overdoing it if the pain is greater than 3/10 maybe within four to eight hours after running but the next day (so within 24 hours) the pain goes away?
It might still be OK but in my experience it is best to keep your running at a level that really does not increase the pain by much, so slightly more discomfort than usual is OK but quite significant is usually not.
Hi … I am trying to recovery from Aquiles tendon insertion injury ( inflamation). Please how can we talk ? Thanks
Hi there,
You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Achellies tendon pain arises after run and slowly get away, but arise on next morning and it pain initially during workout but get away when body get warmup but after workout pain get worst.
That is a typical pain pattern for Achilles tendinopathy. You need to start a rehab programme for it to stop it getting worse. You can read more about the treatments for this here: www.treatmyachilles.com/achilles-fact-file
Is your calcaneous sore too? Mine hurt but running doesn’t seem to make it worse
I have a clicking on top of my achillies it stays for a few days after i run then goes away i have zero pain but the clicking sometimes gets worse when i run through it i had thickening of my tendon and fluid build up any help ive been going to pt for a few months and idk if the clicking is my paratenon or something else
It can be the paratenon or perhaps the plantaris tendon. Your physio should be able to feel where the click happens if you consult them while it is happening.
I have improved my Achilles tendinitis with long brisk walks on my treadmill. I’m trying to lose weight and healthier so am looking at beginner Hit workouts such as 30 sec walking then 30 second hit running for around 30 mins to lose weight faster hopefully.
Do you think this could/will reignite my tendinitis?
If your Achilles is currently pain free and used to brisk walks, then adding in some short gentle jog sessions (NOT fast running yet) should be OK. But start really slowly and only do 3 of them in your first session to see how it reacts and take your time in building it up. Also, don't do this every day - your tendon needs recovery days in between.
@@TreatMyAchilles thanks
I have achillas insertion tendonesis..it will not pain but area get swollen after I run and there will be little pain next morning......is it kk to run?
Are you doing anything to address the cause (why is it happening?) and to strengthen the Achilles? Don't just continue to run on it without actually also being proactive and treating it because it will likely just get worse. Have it assessed and get a treatment plan - the person who assesses you will be best placed to advise on whether or not you can continue running.
Thank you madam..iam preparing for police physical exam i.e,1.6km within 6:30min. 2 week left for physical exam....I consulted doctor he told me to rest for a week...it's been 5 days now I don't have pain and swelling but little uncomfort at heel sometimes when I start to walk but after covering some distance there is no uncomfortness.....can I start running with slow phase?...and on the day of my physical exam can I run with maximum speed.......pls guide me something wt can I do?
My Achilles isn't painful when I jump skipping but when I start running, it becomes very painful.... Worse part I have a bump on my tendon, what causes it?
Hi Letlhogonolo,
This video of ours explains about the lump in the tendon. Hope you find it helpful!
ruclips.net/video/nAUrK0lRC6A/видео.html
I've always asked myself this:i know muscles and tendonds are different but as muscles get stronger with the training, do tendons behave the same way with a run? In the case i've Achilles tendinopathy and a 3/10 pain during the run and without feeling anything 24 hours later
Hi Andrea, yes - a run that is pitched at the right intensity will allow your tendon to grow stronger. Muscles just recover more quickly than tendons. So if your muscles take 24 or 42 hours to recover after a run, tendons will take about 42 to 72. But this also depends on intensity of runs etc. It sounds as if you're pitching your runs at a good intensity.
@@TreatMyAchilles thank you!!!
This is really interesting and helpful. I did an 11 mile run with 3 miles at a higher intensity. Towards the end of the run, my left achilles wasn't feeling quite normal. The calf was really tight for the next few days and it's gradually been loosening up. However, when I did a longer run with more intensity, it started feeling weird towards the end. By the time I got back to the house, it felt normal again. When I'm walking and when I'm doing easier running, it doesn't bother me.
I'm wondering if I should just back off the intensity to give it a chance to fully recover. Also, I've been running in zero drop shoes for the past few months. Maybe I should temporarily switch to my other running shoes. Any suggestions?
Are you doing any heavy slow resistance work for your calf muscles or Achilles tendons? If you follow Achilles treatment protocol you'll know strength work is crucial. Back off from the speed work, put zero drop shoes on hold and cut back the long runs for a few weeks. It's best to work with a local or online physio so they can give you personal advice instead of guesses.
Is it possible to get a chilled pain from using turbo trainer I've achilles pain since early January and I can't run now I'm really missing my running
@Treatmyachilles
Hi Mick,
It can sometimes irritate the insertional Achilles. This is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/
I barely feel any pain anymore in my tendon. I ride BMX and since I am not bending it a lot it doesn’t hurt often. I monitor it every day and ice, use foam rollers and stretch before and after activity. Sometime it still hurt occasionally when walking down stairs. Do I need to stop riding my bike?
It sounds as if your bike is OK - The rule with rehab and exercise is usually that it is OK to do as long as:
1. It only causes a slight discomfort while doing it, AND
2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours
You can find more treatment advice here: ruclips.net/video/H1nfgU1amvg/видео.html
@@TreatMyAchilles Thank you for your reply. My tendons don't hurt in the morning anymore I just feel a slight stiffness. When I am riding I usually feel no pain at all but the other day I was feeling some pain so I decided to take two days off riding while icing and putting arnica on it.
What is the best type of doctor to see for Achilles pain/injury? Podiatrist? Ortho? Thank you!
Physiotherapist or Sports Doctor. Orthopedic surgeons tend to not be up to date with the latest research on rehab advice - they are brilliant if you need surgery but this is usually not the case. If you can find a good sports podiatrist with a keen interest in rehab then that would also be a brilliant option but in my experience not many podiatrists know how to treat it properly and few look further than orthotics and a lot of them still tell patients to stretch which is really not helpful.
My initial situation was critical. But after a year of physiotherapy I came to feel only an annoyance in daily life. I'd say a 2/10. But I don't lead a very active life, I don't work and I go for a 30-40 minute walk in the afternoon in addition to everyday things like going to the supermarket, cooking, making the beds. At the weekend I am more active, on Saturday evening I go dancing and in general on Saturday and Sunday I walk more/spend more time on my feet. On Sunday/Monday the pain rises to 4/10 and then returns to 2. The situation has been like this for 3-4 months now. For the first time yesterday I played a short game of beach volleyball (about 20 minutes) and after 24 hours the pain is I would say 4/10 like when I exert myself on the weekend. What I would like to understand is what would happen if I started to be more active, for example walking every day not only 30-40 minutes in the afternoon but also 30-40 minutes in the morning and playing a game like yesterday's every week....
You need to ramp up activity slowly. At any time your Achilles has the capacity to deal with a certain amount of activity - if you look back at what you've done in the last 6 weeks, it usually gives you an idea of what it can currently cope with. When you start to increase your activity, you have to do it gradually so that the gap between your new activity workload and what it is used to is not too big. Then it will get stronger as you become more active and no problem. But if you ramp it up too quickly, you are likely to overwhelm your Achilles and flare it up.
If you wanted more specific rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/treatment-packages
I first searched a video to stretch my achilles and then this video came on after. Is this a sign not to do this workout 😅
Hi- you said it’s important not to go barefoot in house - so what’s a good footwear to wear in house?
We usually don’t wear shows in house especially now with coVid -
I've found Oofos flip flops have been great for wearing indoors. I feel pain free while wearing these. Good luck.
Archie's flipflops are specifically designed to stop arches dropping and to grip foot more so that you don't hold flipflop on by scrunching your toes.
Hello madam ....iam preparing for police physical exam i.e,1.6km within 6:30min. 2 week left for physical exam....I consulted doctor he told me that I have achillas insertion tendonitis and to rest for a week...it's been 5 days now I don't have pain and swelling but little uncomfort at heel sometimes when I start to walk but after covering some distance there is no uncomfortness.....can I start running with slow phase?...and on the day of my physical exam can I run with maximum speed.......pls guide me something wt can I do?
Sorry but we can't answer these questions without assessing you. Best to consult a physio and get a structured rehab plan to get you back to running.
Hi Mam... My son got injured in his tendon before 6 months... Still now he felt pain in his leg... He wants to practice for police physical exam... Give me any suggestions to make my son feel better.
Running up hills causes my Achilles to act up & also as an athlete running hard on my toes aggravated it as well..Calves raise in the gym & other exercise would strengthen the Achilles & thats the only solution to heal Achilles
How to start running after healing achhilies tendon
This video may be useful: ruclips.net/video/5HZ-bRLqSvQ/видео.html
Thank you💐
I like the way she says pain. “bain”
Damn tendons showing their true colors
Why is she blushing tho😳😃💀?
My issue is that if you tell me I can keep exercising through 3/10 pain, I’ll keep saying it’s 3/10 pain at worst.
Yeah...if you know that you're likely to do that, then it may be better to ban yourself from running. For myself, I usually don't go on 1, 2, 3 as my brain struggles with that. I aim to not feel more than just a slight sensation, as if you're not sure if you're truly feeling something. If it gets to a point where I know I can feel it being sore, then I stop. I also put more value on how it feels in the 24 hours after - if that feels just the same and fine, then I know the run was OK.