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Achilles/Calf Issue (Read 86 times)


Train SMART

    Quote from Tchuck on 12/24/2020 at 8:03 AM:
    .......I would go back to calf raises but do them on floor to start with with very slow reps, pause on top and also do sets with knees bent from standing position to target soleus as well......Also I don't care for doing full range strength work for a tweaked achilles/calf. In many cases these things irritate and prolong the problem. You want to help or coax body to heal and not put obstacles in way.......
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    Lane-------- I followed the advice bolded above and it's like day and night. Discomfort is not 100% gone but mostly gone and improving after only a couple days. Thanks internet stranger!

     

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    Hey Lane,

    Happy to help. Many runners and athletes simply are not doing things the ideal way  to recover and heal optimally. As a running coach and recovery specialist I got frustrated over it and am in process of writing an e-Book and guide on recovery and I will include your story because sometimes it is so common sense to not get in the way of the body's amazing capability to heal. Cookie cutter plans don't work for everyone and sometimes we are so evidenced based that it gets in the way. Common sense prevails. Overuse and Tendonitis and tendinosis conditions require movement and loading for healing progress but "over loading" and causing pain is not the way we heal. I would never tell anyone with Achilles tendinosis to fight through pain and do certain exercises because a study says to do it. This is why we have persistent injuries. Each person is different . Ask yourself and everyone if causing additional pain daily is the recipe for healing. Makes zero sense to me. Reach out anytime.

    Tchuck

    Todd Charnetski

    THE RECOVERY MAN. Run Injury Free. www.smartapproachtraining.com


    Train SMART

      Has anyone personally found whether stiff sole or flexible sole shoes are easier on the achilles? Dr Internet is all over the place on that question.

       

      There is some consensus that higher drop, like 10mm or more, relieves some stress on the achilles, but there are a few counter-arguments as well.

       

      Of course the results were filled with stores insisting that you need $500 custom insoles, because millions of years of evolution has resulted in a foot that you cannot run on without them.

       

      From my personal experience with calf or Achilles issues over the years is that I do better with a greater heel to toe drop. However, I think it isn't just the shoe...... it is because we change to different types of shoes without an adjustment period. I mix in Kinvaras once a week just to add a different stress. I also encourage you to focus a lot on hip glute strength and foot/ ankle strength and mobility. If everything is strong and mobile throughout the kinetic chain your foot may strike a bit differently to more evenly distribute stress and take some stress off the Achilles.

      THE RECOVERY MAN. Run Injury Free. www.smartapproachtraining.com

         

        From my personal experience with calf or Achilles issues over the years is that I do better with a greater heel to toe drop. However, I think it isn't just the shoe...... it is because we change to different types of shoes without an adjustment period. I mix in Kinvaras once a week just to add a different stress. I also encourage you to focus a lot on hip glute strength and foot/ ankle strength and mobility. If everything is strong and mobile throughout the kinetic chain your foot may strike a bit differently to more evenly distribute stress and take some stress off the Achilles.

         

        when my achilles is sore and I'm running, I can relieve or eliminate the pain by lifting my toes; like I'm trying to push up the inside of my shoe's toebox. My reckoning is that is reducing the demand on the achilles by reducing the amount of toe-off force. Toe-off is what the achilles DOES. I don't have any real stiff shoes, so I haven't been able to experiment on myself to see if that increases or reduces demands on the achilles.

         

        I rotate several pairs of shoes, and wouldn't be averse to having a pair of carbon-plated trainers as "orthopedic" shoes to wear while rehabbing an inflamed achilles. IF that works; it might make things worse.

         

        After years of testing, Nike arrived at their high drop, stiff sole Vaporfly series, claiming part of the design was to reduce stress on the achilles, but racing and running are two different things. And that could just be marketing mumbo-jumbo.

        55-59 age group  -  University of Oregon alumni  -  Irreverent and Annoying

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        rectumdamnnearkilledem

          Has anyone personally found whether stiff sole or flexible sole shoes are easier on the achilles? Dr Internet is all over the place on that question.

           

          There is some consensus that higher drop, like 10mm or more, relieves some stress on the achilles, but there are a few counter-arguments as well.

           

          I find that drop higher than 5-6mm, stiffer shoes cause me a wealth of trouble (and I curse Nike for totally FUBARing the Frees), particularly in my achilles and calves. But it definitely seems to be a YMMV thing. I also have issues with a lot of shoes that have overly curved-in heel counters, too. I'm nursing an achilles issue on my right heel that developed with a new pair of Saucony Freedom 3s. Bummer, since it's otherwise a nice shoe that fits the narrow niche of wonky footwear requirements for me.

          '21 Goals:

          No published goals...not going to jinx things • $500

           

          Getting the wind knocked out of you is the only way to

          remind your lungs how much they like the taste of air.    

               ~ Sarah Kay

             

            I find that drop higher than 5-6mm, stiffer shoes cause me a wealth of trouble (and I curse Nike for totally FUBARing the Frees), particularly in my achilles and calves. But it definitely seems to be a YMMV thing. I also have issues with a lot of shoes that have overly curved-in heel counters, too. I'm nursing an achilles issue on my right heel that developed with a new pair of Saucony Freedom 3s. Bummer, since it's otherwise a nice shoe that fits the narrow niche of wonky footwear requirements for me.

             

            You can always get in there from the inside and cut away some of the rigid heel cup, and sew it back up. I had to do that with some Nike shoes many decades ago.

            55-59 age group  -  University of Oregon alumni  -  Irreverent and Annoying

            zoom-zoom


            rectumdamnnearkilledem

               

              You can always get in there from the inside and cut away some of the rigid heel cup, and sew it back up. I had to do that with some Nike shoes many decades ago.

               

              You say that like I can sew, heh. Tongue

              '21 Goals:

              No published goals...not going to jinx things • $500

               

              Getting the wind knocked out of you is the only way to

              remind your lungs how much they like the taste of air.    

                   ~ Sarah Kay

                Can you glue? Shoo Goo does wonders if left to dry.

                55-59 age group  -  University of Oregon alumni  -  Irreverent and Annoying

                zoom-zoom


                rectumdamnnearkilledem

                  Can you glue? Shoo Goo does wonders if left to dry.

                   

                  That's an interesting thought. Might be worth a try. Though the shoes are essentially brand new, so I still keep thinking I'll find someone who fits a M7/W8.5 and wants a cheap pair of like-new shoes.

                  '21 Goals:

                  No published goals...not going to jinx things • $500

                   

                  Getting the wind knocked out of you is the only way to

                  remind your lungs how much they like the taste of air.    

                       ~ Sarah Kay

                  BoutWorkout


                    Google eccentric heel drops. Worked wonders for me, YMMV

                     

                    I did the same with me too.

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