Best practices for running/hiking hills with Achilles’ tendon issues?

January 14, 2018 12:13 PM

I would really like to start hiking/running, but I live in a mostly hilly area and have had an achy Achilles’ tendon for the past two years. Looking for protection, better habits, tips, etc.

I want to take up running and hiking with my dog, Sweetie Pie.

She lost her leg about 6 months ago, and she’s doing better than I am! (She will be getting a set of the best wheels possible to protect and support her.)

I hurt my Achilles’ tendon about 2 years ago by a lot of walking up hills in bad shoes. The ache went away for about a year but now it’s back, maybe because I moved to a place where I walk up hills a lot? Also I notice when I sit, I tend to have that leg under the chair in a way that stretches the calf. (I suspect my daily habits are a main source of my issues)

I’m looking for the best tips, habits, resources that will help me not be taken down by my one weak spot. I will go to a PT if needed, but I’d like to start changing things in my own first, if I can.

My hound and I thank you. We are ready to run!

posted by Vaike to Health & Fitness (5 answers total)

Achilles tendinitis will not go away if you run on it without treatment. In fact, it will probably get worse.

Can you afford to talk to a sports physio about your tendon issues? If not, months of rest & an Achilles rehab program was what cured my tendinitis: stretching and heel drops. Lots and lots of heel drops.

I really don't recommend running with untreated tendinitis: that's the short route to being unable to even walk around without pain.
posted by pharm at 12:30 PM on January 14, 2018 [5 favorites]

I was going to say exactly what pharm has already said. Honestly, id start with just heel drops in your position and see where that got me. If you incorporate stretching, make sure not to stretch too aggressively, as that can aggravate tendonitis
posted by OmieWise at 1:14 PM on January 14, 2018 [2 favorites]

Response by poster: Reading about those heel drops made me realize that that’s not something I want to take on without a professional showing me the way. I don’t want to do more damage accidentally.

So in addition to my initial requested good practices, where do I go to find a physiotherapist? (I live far from home on a small town at the moment.)
posted by Vaike at 1:32 PM on January 14, 2018

Go to a sports medicine doc. They will be able to tell you if you need to do heel drops, PT, or something else.
posted by gregr at 1:34 PM on January 14, 2018

I got some custom orthotic insoles through my podiatrist. They were expensive but our insurance covered a significant part if that. They have helped tremendously with my Achilles tendon issues.
posted by ericales at 8:39 PM on January 15, 2018