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Self-treatment:
Stop running
Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs(ibuprofen/voltaren/cataflam/mobic)
available from your general practitioner or pharmacist
Apply ice to the Achilles - for 10 minutes every 2 hours, in order
to reduce the inflammation.
Avoid weight-bearing activities and keep foot elevated where possible
Self-massage - using arnica oil or anti-inflammatory gel. Rub in
semi-circles in all directions away from the knotted tissue, three
times a day once the nodule is gone, stretch the calf muscle gently
do not start running until you can do heel raises and jumping exercises without
pain return to running gradually full recovery is usually between
six to eight weeks.
Medical treatment:
If injury doesn't respond to self-treatment in two weeks, see a
physiotherapist or orthopaedic surgeon, surgery to scrape scar tissue
off the tendon is a last resort, but not very effective.
Alternative exercises:
Swimming, pool running, cycling (in low gear) "spinning"
No weight-bearing exercises
Preventative measures:
Stretching of the gastrocnemius (keep knee straight) and soleus
(keep knee bent) muscles. Hold each stretch for 30 seconds, relax
slowly. Repeat stretches 2 - 3 times per day. Remember to stretch
well before running strengthening of foot and calf muscles (eg,
heel raises) correct shoes, specifically motion-control shoes and
orthotics to correct overpronation.
Gradual progression of training programme.
Avoid excessive hill training
Incorporate rest into training programme
The BIG five - the 5 most common running injuries [ in English ]
The BIG five - die
5 häufigsten Laufverletzungen [ auf
Deutsch ]
The BIG five - Viisi yleisintä juoksuvammaa - TOP5 [ Suomeksi ] |
covering
of scar tissue, which is less flexible than the tendon. If
the inflamed Achilles continues to be stressed, it can tear
or rupture.
