Proper Running Form for Achilles Tendinitis

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Not improved(1)
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Cured(4)
  • 10
    Feb2016
    • Injury Status Cured
    • Chronicity 0 - 6 Months
    • Runner Yes

    Treatment Ratings

      Cured
      Boot, Physical Therapy, Supportive Shoes, Proper Running Form
      Improved
      Rest

    I had a problem with my left Achilles in 2010, when I was diagnosed with degenerative Achilles tendinosis with some micro tearing. Rest alone didn't help, so my orthopedic surgeon put me in a boot for three months followed by six weeks of PT. It was frustrating to be out of action for that length of time, but it worked for me.

    Although I was predisposed to have Achilles issues, I think the trigger for me was a pair of ill-fitting running shoes. I'm much more aware of my form now, focusing on my posture and a midfoot strike. I also started adding in Galloway walk breaks on my long training runs to keep from fatiguing my Achilles too much. Another change I made was moving my cleats a little rearward on my bike shoes to take some pressure off my Achilles while on the bike.


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  • 10
    Feb2016
    • Injury Status In Pain
    • Chronicity 0 - 6 Months
    • Runner Yes

    Treatment Ratings

      Not Improved
      Ice, Massage, Rest, Supportive Shoes, Strengthening Exercises, Proper Running Form

    First off, I've never really been into running all that much. I'm a weightlifter and only did cardio when on a cut to lose weight.

    Recently though I've really wanted to start taking running seriously and train it respectively as i do with weightlifting. So i started about 3 or so months ago and like an idiot I pushed myself to the physical limit almost every run. I soon started getting fairly extreme what i believe to be achilles tendinitis (self diagnosed, everything I read points to it though.)

    After a 1 mile run, the tightness in my tendon would be severe enough to cause limping for a little while. so I read almost every piece of advice I could about the situation, and I've done essentially everything I've read. its been almost 2 months now of resting and I've tried:

    • New shoes, 3 sets of heel drops a day, using a rolling pin, icing every time I run, and changing my running form.

    • Over these 2 months every couple of weeks I would Jog about a 1/3 of a mile just to see how it would feel, and it never felt better even a little bit. All of my running has been a treadmill so far so that may have something to do with it.

    I'm hoping someone who has had a first hand experience like this could help me since i'm getting desperate. I'm going to rest for one more week and see a foot specialist if it doesn't get any better.


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  • vivdie05 Achilles Tendinitis

    • Age 35-54
    • Female
    • 193 lbs
    • 5' 6"
    • Mcminnville
    21
    Apr2016
    • Injury Status In Pain
    • Physical activity per week 0-4 hours
    • Chronicity 18+ Months
    • Repeat injury? Yes
    • Runner Yes
    • If Runner? change in mileage or terrain Yes
    • Doctor/Care Giver Sabatini

    Treatment Ratings

      Improved
      NSAIDs - Anti Inflammatory drugs, Night splint, Rest, Cortisone Injection, Ice, Orthotics, Proper Running Form
      Not Improved
      Massage, Stretching, Strengthening Exercises

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  • Anonymous Achilles Tendinitis

    • Age 55+
    • Male
    • 126 lbs
    • 5' 3"
    • Scs,mi
    14
    Apr2016
    • Injury Status Recovering
    • Physical activity per week 8+ hours
    • Chronicity 18+ Months
    • Repeat injury? No
    • Runner Yes
    • If Runner? change in mileage or terrain Yes
    • Doctor/Care Giver Zingas

    Treatment Ratings

      Improved
      Physical Therapy, Night splint, Stretching, Strengthening Exercises, Proper Running Form
      Not Improved
      Shockwave, Dry Needling

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  • 10
    Feb2016
    • Injury Status Cured
    • Chronicity 0 - 6 Months
    • Runner Yes

    Treatment Ratings

      Cured
      Physical Therapy, Stretching, Proper Running Form

    I got over this last year. I had a sore tendon that was bugging me all winter last year and I fixed it relatively quickly. I went to a PT that told me that my achilles was hurting because it had shrunk slightly from running on my toes a bit. He gave me a few exercises to help stretch it out again.

    I did the following:

    I did some stretching, but not a pulling stretch motion. I did an exercise where I flexed my shin muscle. You do it by trying to get your toes to point backwards towards you as much as you can. Multiple reps at a time. This should help stretch your tendon out again as you do these exercises.

    I also was told to stop trying to run as mid-foot and on my toes as I used to. Basically, don't be afraid to heel strike a bit. the PT told me that the heel strike was actually ok and helped stretch my tendon. I would warm up my short runs doing an accentuated heel strike motion and then run a bit more normally.

    After a few weeks of these diligent exercises, my pain really subsided and I felt ok again. I incorporate these from time to time to hold off any soreness and it helps.

    Hopefully trying this out helps. Everyone is different, but I figured I would share what worked for me.


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  • 10
    Feb2016
    • Injury Status Cured
    • Chronicity 6-18 Months
    • Runner Yes

    Treatment Ratings

      Cured
      Proper Running Form
      Improved
      Eccentric Protocol
      Not Improved
      Massage

    So for about a year and a half I developed insertional tendinitis in my achilles tendons. At first I assumed it was because I had begun running in vibrams but switching back to normal footwear didn't clear it up, so I went back to the vibrams. I eventually found out about eccentric heel drops as an exercise for this and began to do it, but it only provided small relief. Massages, taking 1 or even 2 week breaks from running didn't help.
    But, I noticed that after some runs I would feel relief the following day so I was convinced there was some specific gait that would help clear this up. And in the end I found it: The heel strike. I began running with a harder heel strike and within a week my tendinitis cleared up in both heels and hasn't come back in a year.
    Now, I know this is worthless as a data point, maybe the eccentric heel drop exercise just took a while to provide it's benefits and it kicked in that same week, or I changed something in my diet, or a UFO flew overhead and zapped me with neutrinos, but I'm curious to see if this may apply to anyone else. So if you have chronic achilles tendon pain from running, why not try to heel strike a bit more?
    I didn't go full on "smash my heels every step", this was more like a slight drumming, almost midfoot strike but with a bit of weight on the heel. I'd switch around if my heels started to hurt because I didn't want to trade one injury for another. Nowadays I run normally, midfoot-forefoot with as smooth a gait as I can manage, but occasionally I switch for a few hundred meters and give my bones some vibration, I think it does some good. I'm definitely not advocating this as a permanent gait change!


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  • 28
    Jun2012
    • Injury Status Cured

    Treatment Ratings

      Cured
      Proper Running Form

    We weekend warriors are more willing to get coaching on our tennis, golf, or soccer game. We tend to think running or walking as a natural autonomous act not requiring skill or form correction. ChiRunning has been vital to my injury recovery when many other medical modalities did not help my chronic achilles issues.


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