Achilles pain
- Related Injuries: Feet, Ankles & Lower leg
February 7, 2018
Hi – I started a running program a few weeks ago but find that after about 20 minutes, I will start experiencing pain in my achilles heel which, if I don’t stop, will start to spread up the side of my ankle. This is only on my right foot. This started several months ago when I was skipping, which is an exercise I have been doing regular for about 3 years.
I had bunion surgery on my left foot about 4 years ago which resulted in limited motion in my big toe and osteoarthritis. While it no longer hurts, I am wondering if I am overcompensating somehow.
Any thoughts? Thanks!
Danielle
February 7, 2018
Hi Danielle
That’s sounds pretty sensible.
The issue with most Achilles issues is that they (the tendon) have been forced to over stretch or over work because something else isn’t doing enough.
Your big toe can often be a cause.
The limitation of movement, especially when pushing off is compensated by over stretching your Achilles – and becoming painful.
You need to do a few things.
Firstly stop the excessive loading by making sure that if you carry on running you need to decrease your stride length.
Next, you need to improve the strength of the tendon itself by embarking on an eccentric loading program of at least 8 weeks (no short cuts)
And finally – and prefabs most obviously you need to improve the range of motion in your big toe (and probably through most of your foot, but not ankle). Give it a wiggle and a stretch a good few times in the day for a reasonable amount of time for a good month or so.
Any decent Physio should be able to keep you on the straight and narrow and haul you back on track when after a month you haven’t seen any miraculous results!
Good luck.
The Guru
