Well, I should have known that eventually I’d push too hard, too fast, too soon.
Today I’ve realized that I have achilles tendinites – in other words, I’ve strained the sensitive tendons that line the back of my legs from my heel right up to the edge and top of my calves. Fortunately, I caught this and diagnosed it before I suffered a much more severe rupture which could have prevented me from even walking! For those not sure what this is, basically imagine feeling a pain that shoots from the back of your heel, up the back of your lower leg right up to your knee. This is where the achillies tendon is and can be a rigid and easily damaged tendon if not carefully looked after (proper stretching and training techniques are critical to prevent this common injury).
By not getting enough rest (late nights) and pushing a speed interval one day, followed by a 5K run with lots of hills the other day, and then not getting the necessary rest and recovery time in between, I basically stretched the tendon beyond its limit – but thankfully short of tearing it – resulting in a pain that can be treated, albeit with some careful attention. Most importantly is I’ve learned from my mistakes and seeing how this is a very common runners ailment, here is some sound advice:
(1) First sign of pain STOP! Or at least slow down. Trying to run through the pain will significantly make it worse (like I did and somehow with luck only strained the tendon).
(2) Self-help – You don’t have to stop running altogether, but easing your training is a MUST to prevent more severe and permanent damage. Slow your pace and take more off days as needed.
(3) Gentle stretching is important BUT DON’T OVER STRETCH! When the tendon is strained, you can make it worse with over stretching – best to avoid more complex stretches and instead do more gentle ones until your legs adequately recover. Sample stretch is to place one leg, stretched out about 3-4 feet back, hand against the wall and gently stretch the leg for a hold of 10-15 count. The repeat with other leg.
(4) Use ice packs to reduce the swelling after training and stretches for about 15-20mins. Save yourself some money by making reusable home-made ice packs – here’s how – first, you need zip lock freezer bags (medium size), rubbing alcohol, measuring cup and of course water.
Reusable Ice Pack How-To:I’ve been experimenting with different ratios, but one that works well to create a slushy mix that can conform to your leg easily is
(a) add 1/4 cup of rubbing alcohol into measuring cup;
(b) then add water until cup reaches 1 1/2 cup mark;
(c) carefully pour mixture into a ZipLock freezer bag;
(d) gentley lie bag down, paying attention to prevent mixture from spilling out, and take your time to squeeze out as much air as possible and then seal the bag tightly (make sure no leaks!);
(e) place bag in freezer for a few hours until mixture freezes into a slushy and contouring ice pack.Note: the rubbing alcohol will prevent the water from totally freezing making the bag easily and comfortably fit around you leg (or other sore spot). Don’t apply directly to skin – use a towel or cloth between the pack and your skin. When your done, pop it back in the freezer and use repeatedly as needed.
(5) Take an anti-infammatory medicine like Advil or Motrin to help reduce the swelling and pain. You can do this prior to applying the ice pack but be sure to follow the medication instructions! If the pain gets worse or persists seek professional doctor advice!
Info I’ve gained are from the following sources:
Dr. Stephen Pribut, Sports Medicine Expert
Recommended Stretches & Self-Care
McKinley Health Centre
Mayo Clinic – Self Care Tips
