tag:blogger.com,1999:blog-2189875022254484779.post6684223999936885420..comments2024-03-04T19:58:44.025-05:00Comments on Racing Stripes: Insertional Achilles Tendonitis RecoveryElizabethhttp://www.blogger.com/profile/06265175590096078175noreply@blogger.comBlogger49125tag:blogger.com,1999:blog-2189875022254484779.post-81315700133214504782022-10-11T14:31:57.628-04:002022-10-11T14:31:57.628-04:00My doctor told me that insertional Achilles does n...My doctor told me that insertional Achilles does not present a rupture risk. I do still deal with Achilles pain. I have occasional flare ups where it's hard to walk around the neighborhood (yet I can run), but most of the time it's an annoyance. I do the heel drops, but not as often as a should and I don't use as much weight as I used to. I find that doing the heel drops pre-run really helps loosen everything up so running is not as painful. I also stick with a higher heel-drop shoe, or I put a small heel lift into the shoe. Just lifting it up a few mm really helps. Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-73996928931824569962022-10-05T15:23:40.720-04:002022-10-05T15:23:40.720-04:00Hi Elizabeth, thanks for sharing your experience! ...Hi Elizabeth, thanks for sharing your experience! I'm curious... do you still have irritation several years later? And if so have you had any scans on it? Mine is similar... insertional, very mild, no pain when running but just 'there' occasionally. I injured it back in 2019 and have had intermittent pain since (I'll feel it for several months and then it'll go away and then come right back). I'm a little paranoid of the potential long term damage, especially since it seems to come back if I'm not doing eccentric calf strengthening. <br /><br />On a side note, I read that Jos Hermens had ruptured his achilles during a 10,000m race in the 70s. However his had already been massively weakend by a poor surgical decision (injecting cortisone for short term relief) which was then followed by a decade of regular 100-200 mile weeks and elite competition. So, as runners, it ain't easy to rupture. Davidhttps://www.blogger.com/profile/04881603320138275642noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-79478748385657150612021-07-13T10:50:00.593-04:002021-07-13T10:50:00.593-04:00Yes.Yes.Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-84427688992721341022021-07-13T10:49:49.420-04:002021-07-13T10:49:49.420-04:00I have no idea, but the standard weight of a bar i...I have no idea, but the standard weight of a bar is 45 lbs I believe. I don't have upper body strength so I need to hold it low.Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-73865183359432772762021-07-11T10:34:38.230-04:002021-07-11T10:34:38.230-04:00Also do you do these with knee slightly bent??
Tha...Also do you do these with knee slightly bent??<br />Thanks for the advice.<br />DukeDuke Beckerhttps://www.blogger.com/profile/12491545016730620102noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-86278731488904995152021-07-11T10:25:59.794-04:002021-07-11T10:25:59.794-04:00Hi Elizabeth..
How
Much does the smith bar weigh o...Hi Elizabeth..<br />How<br />Much does the smith bar weigh on its own..<br />Also do you feel it more effective holding bar at thighs rather than behind neck??Duke Beckerhttps://www.blogger.com/profile/12491545016730620102noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-14707180373697889362021-05-07T14:24:39.945-04:002021-05-07T14:24:39.945-04:00Sorry to hear this. Mine does flare up if I am not...Sorry to hear this. Mine does flare up if I am not consistent about doing the heel drops! Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-46717492465356088272021-05-07T03:58:39.527-04:002021-05-07T03:58:39.527-04:00Great blog. I've been suffering insertional A...Great blog. I've been suffering insertional AT since mid of last year, so nearly a year. Stopped running around 2 months, with just hiking (all the gyms were closed cos of COVID), and slowly got back to running around November last year. Went to physio and rehab for strength training during that time. Increased my mileage during April 2021, and it's flared up again - one run I experience sharp pain. So back to rehab, heel raises and hiking, and now can swim, so that's good. Hope it's just a short relapse. But there is a bump of calcification, and sore to touch, some shoes not comfortable again. VERY FRUSTRATED!Hong Kong Girl Runnerhttps://www.blogger.com/profile/14291334713048256527noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-26502074939122646212020-10-21T13:39:42.230-04:002020-10-21T13:39:42.230-04:00Got it! Thank you!!Got it! Thank you!!Jeremyhttps://www.blogger.com/profile/16781647188831130444noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-32323859069935222882020-10-21T12:22:31.910-04:002020-10-21T12:22:31.910-04:00Yes, you will likely need to hold onto something t...Yes, you will likely need to hold onto something to balance. The Smith Machine is ideal because the weight IS what you use to balance yourself on. But if you do not have a Smith machine, then hold a weight in one hand and use the other to keep balance.Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-82014988236740419882020-10-20T17:21:47.869-04:002020-10-20T17:21:47.869-04:00Hi Elizabeth - I have a question about this techni...Hi Elizabeth - I have a question about this technique (if you are still responding on this issue). After raising yourself up ("halfway up onto your tippy toes") on two feet, you are able to shift to one foot and lower yourself on one foot even as you hold weight? That's somewhat difficult for me even without holding weight. In the videos that you link to above (eccentric heel drops), the guy is holding onto a wall while doing this exercise, so I just wanted to make sure I am trying to do it right. Thank you! Jeremyhttps://www.blogger.com/profile/16781647188831130444noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-85080343147078005002020-03-02T15:47:14.537-05:002020-03-02T15:47:14.537-05:00If there is any possibility fo rupture I would do ...If there is any possibility fo rupture I would do nothing until talking to your doctor. I did not do an ultrasound, but mine was not that painful. Strengthen it like crazy every day is a good solution if you are sure that you are doing it correctly and there is no tear.Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-73643767312739640662020-03-01T12:40:41.545-05:002020-03-01T12:40:41.545-05:00Hi,
I had the same issue - it started in Septembe...Hi, <br />I had the same issue - it started in September 2019 but the difference between mine and your case is that I visited the Ultra-sound specialist quite soon and the imaging showed that a part of the achilles tendon attaching to the heel has been ruptured. I didn't feel pain when running, only afterwards and stiffness in the morning plus a bump on the heel. I stopped running and did a lot of biking, swimming and crosstraining which did not affect my achilles (pushups on knees, etc.). It healed after 3 months according to the second ultrasound. Unfortunately, I came back to running and it seems no that problem returned. I am so angry. Do you think I should try weighted heel raises if there is a possibility of a tiny rupture. You might have had that rupture too (we had identical symptoms) but you didn't do the ultrasound, am I right? So maybe the solution is to strengthen it like crazy every day :) Ewahttps://www.blogger.com/profile/06324795997267560584noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-41518782230020674732019-12-30T03:57:29.592-05:002019-12-30T03:57:29.592-05:00Thanks. Will do. I may even do shockwave therapy...Thanks. Will do. I may even do shockwave therapy as my insurance helps out on cost.Bobhttps://www.blogger.com/profile/07345838120070018951noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-92064511674529326042019-12-03T12:06:59.837-05:002019-12-03T12:06:59.837-05:00Hi Elizabeth,
I am glad I found your post. I am li...Hi Elizabeth,<br />I am glad I found your post. I am literally experiencing the exact same situation. I started having the insertional pain about two weeks before the Indianapolis Marathon this year (Congrats on your half, I was there!).<br />I was desperate, I tried everything, took some days off (it was ok since I was tapering), ice, heat, calf drops below the step, etc. I was able to run painless once I warmed up. However, it became very painful about 5 days before the marathon. I found out some relief if I added a padding to the back of my shoe, it worked great and had to run Indy with that cushion, didn’t bother at all since I got used to it. I had to adjust my goal and ended up running 3.05. <br />It hasn’t got any worse since then and almost no improvement. I have been swimming and pool running, maybe I ran easy a couple of times. However, I never tried the drops as you described. I literally started with the Smith last night after I read this. This morning, I soaked my legs in the hot tub, ran three easy miles painless on the treadmill and did the Smith for the second time. Tonight, I am coming back to the gym to lift weights and to visit the Smith. I would continue doing some isometric raises at the office while also wearing heel lifts. Plus rolling my calves like crazy, (part of the problem was because I got a pair of shoes with smaller drop but also my calves are always sore and tight, plus increase on mileage too fast). <br />At some point I was afraid of having some tendonisis, since ice and ibuprofen never helped inflammation (if I had any). I am very hopeful right now. I will keep you posted on my progress. Can’t wait to fully heal and get back to running. I promise I will be patient and disciplined.<br />Gracias!<br />Emmanuel<br />Emmanuelhttps://www.blogger.com/profile/03330624274781958764noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-73779144778026869792019-12-02T18:19:57.535-05:002019-12-02T18:19:57.535-05:00Bob, use the Smith Machine in the gym - 3 sets x 6...Bob, use the Smith Machine in the gym - 3 sets x 6-8 reps. Slowly up, slowly down, single leg, standing calf raises (stand with bar behind head, on top of shoulders as if you're about to do a front squat). Build up the weight. The achilles should be able to withstand 1.5 times your bodyweight - in saying that I've been doing this exercise for a year now once or twice a week and the max I've done is 100kg (I'm 90kg). The key is control and to go as heavy as you can so you are tired come the 6th, 7th or 8th rep. It works a charm. <br /><br />Shockwave therapy is also helpful, but expensive so try the gym first<br />Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-7923773188304750472019-11-29T00:23:57.320-05:002019-11-29T00:23:57.320-05:00Hi, it's been a year since I had any achillies...Hi, it's been a year since I had any achillies pain and now it came back. I have an issue with insertional tendanitis, I am not a runner or play sports. Pain alternates feet for some reason over time Not sure why I get it. This time I did incline walking (setting 11) on the treadmill for 15 minutes and starting the next couple of days my right heel became sore. It use to come back every few months but I was prescribed orthotics and i had no pain/soreness for a year now. Anything anyone can recommend, I'm 34 years old and this seems to elbe becoming chronic now and very annoying. Any help how to solve this.<br /><br />BobBobhttps://www.blogger.com/profile/07345838120070018951noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-77523428971243553012019-11-07T16:53:17.164-05:002019-11-07T16:53:17.164-05:00I did the exercises without shoes. It did not feel...I did the exercises without shoes. It did not feel like a nail poking for me, it was just a general tender sensation. If it's really painful, then don't do it. But you should feel some mild discomfort.Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-7201623652226750652019-11-05T17:38:14.061-05:002019-11-05T17:38:14.061-05:00Hey everyone,
This has been a great thread. I...Hey everyone, <br /><br />This has been a great thread. I've had insertional tendinits and want to give my feedback on how I solved mine. I tried a bunch of things but ultimately I would have to say that getting on the smith machine and getting progressively heavier with single leg heel raises (flat ground, no drop) slowly up, slowly down (can do 3 sets of 6-8 reps). That worked a charm. I also did shockwave therapy on it which I'm sure helped but definitely the weights won it for me. The key is to keep going heavier. They say you should be able to get up to 1.5 times your body weight on those heel drops - I'm not there but I basically do my weight (90kg) and it's pretty much cured it. Also once it's settled down stretch the calf. Hope that helps :)Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-30946963834590478442019-11-05T15:18:15.677-05:002019-11-05T15:18:15.677-05:00Hi Eizabeth:
I have a similar issue. Change in sh...Hi Eizabeth:<br />I have a similar issue. Change in shoe caused the insertional tendinitis. Regarding the weight usage and the shoes - you said you did it without shoes and that it should hurt a little. When you say it hurt a little, you mean at the point where the bursa is - i feel like a little nail poking at the bottom of my heel when i do this without shoes. And is it better to do with shoes or withoutRuchihttps://www.blogger.com/profile/13167676712891435845noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-87969231283699935902019-10-10T17:06:59.739-04:002019-10-10T17:06:59.739-04:00Thanks, this gives me hope 😎👍Thanks, this gives me hope 😎👍Ultrapierrehttps://www.blogger.com/profile/15366664813186274012noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-77509356537340960752019-10-10T09:43:13.819-04:002019-10-10T09:43:13.819-04:00The pain began in July, and I started doing the co...The pain began in July, and I started doing the correct exercises in November. The pain was about 90% gone by mid-December. So, it went away quickly with these exercises. I ran all the way from July to November, but then after my race in November, I did easy running only.Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-68800612384376441792019-10-10T02:51:30.159-04:002019-10-10T02:51:30.159-04:00Hi Elizabeth, how long did it Take you before the ...Hi Elizabeth, how long did it Take you before the pain was gone? Did you continue running in the mean time? Greetz, PeterUltrapierrehttps://www.blogger.com/profile/15366664813186274012noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-15125257445755589102019-09-13T11:10:17.069-04:002019-09-13T11:10:17.069-04:00Thanks for your reply i only had my heel stiffenin...Thanks for your reply i only had my heel stiffening in the morning and hurting when i start to run. I actually got rid of it after visiting your blog and following your regime. I just did calf raise with smith machine 3times a week on a flat floor. It took me 1month to get rid of it. But since my heel didnt feel tender to touch i was just wondering if you had same symptoms as me. <br />Anyway your blog helped me a lot with my recovery thanks!hoegkimhttps://www.blogger.com/profile/14042618980443176031noreply@blogger.comtag:blogger.com,1999:blog-2189875022254484779.post-81867742482643112572019-09-09T14:38:06.412-04:002019-09-09T14:38:06.412-04:00Yes, mine was very tender. And it did NOT hurt whi...Yes, mine was very tender. And it did NOT hurt while running. You might have a different kind of Achilles tendonitis.Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.com