Slow, weighted calf-lowering is for sure the gold standard, and also really the only, way to get rid of chronic tendinopathies. It sounds like you’ve only just now initially injured it, so it’s likely that by being extremely conservative (and diligent with rehab) over several weeks you can avoid the tissue going into the failed healing response that we think leads to being chronic. My favorite discussion of how to manage and understand these injuries is in Dave Macleod’s “Make or Break”, which I’d highly recommend reading, since at least for me these injuries were very counter intuitive. And although he’s mainly talking about elbows in this context, I’ve managed to kick chronic tendinopathies on both sides of my elbows and an achilles (that one lingered for four years, if you want a cautionary tale), and the principles are identical. But if I wrote one summary, it’d be: rest by itself doesn’t help after the initial inflammatory phase of a few days; but eccentrics are magical.
I was just beginning wk 10 of my base period (mountaineering focused program) this Monday and after trying to throw some running into my hills treadmill workout, my achilles’ tendons started bothering me for the first time (R>L). I stopped, of course, and iced/elevated them that night and have been doing aleve once a day; I have been resting since. I am planning on canceling my hike Sat, and probably Sunday too. The stiffness was definitely less this morning than the prior one,but even just walking around at my usual Wednesday race (to socialize, not exercise) and in CVS has my R one acting up.
I am putting training on hold until it improves; if it doesn’t improve in a week or so I was going to plan on doing some PT (will probably have to see PCP first for “official” diagnosis). Any other tips? I have read calf-lowering exercises are good, but I am holding off on doing any stretches/exercises until at least a few days off.
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