Stiff first steps out of bed. A tendon that eases once you're warmed up on the run, then aches afterwards. It settles when you back off, then it's back the moment the miles or the hills go up.
This free plan is what I'd give a runner in that spot. Five pages, in the order you need them:
- Which type of Achilles pain is it? Where it hurts changes the rehab, and why heel drops off a step keep some runners sore for months.
- Can you keep running? Reactive or degenerative, the simple pain rules I use, and a three-run week that keeps you going while it settles.
- The rehab, in order. Three phases, the 2-minute calf test, and the hip work that stops the calf and tendon doing a job that isn't theirs.
Free download
The Achilles Rescue Plan
Achilles niggle that keeps coming back? Five pages: which type you have, what stage it's at and whether you can keep running, and the rehab in the right order. Enter your email and I'll send it over.
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From James Dunne, Sports Rehabilitation Therapist and running coach. 20 years treating injured runners.