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I've been gradually increasing my running to the point where I'm doing a long run once a week of about 8 miles, plus two 45-50 minute runs in the week.
Up to about 30 mins is fine, but after that my achilles tendon really tightens up and, whilst I can still run it's at barely above walking pace, and quite painful.
This only started a couple of months ago, think I just overdid it one day, or didn't warm up properly, but I left it more than 2 weeks after that before running again.
Doesn't cause me much pain when I'm just walking about.
I'm reluctant to take another few weeks off because I'm doing the GNR in 5-6 weeks.
What else can I do with it - struggling to find any effective way of stretching it or treating it.
Foam roller.
Roll the calf back and forth whilst relaxed and then rotate ankle from side to side at the Achilles (the roller won't move for this one)
Should work a treat, probably loads of guides on youtube
ETA Rest the running and cycle every day, you should still maintain your running fitness for a week to 10 days
Thanks, I'll try that.
I had an issue with my right achilles last year.
Usually Achilles problems happen due to tight calves putting to much stain of the tendon. This is what happened with me.
I got a micro tear in my right Achilles from overdoing the training and not stretching the calf properly. I had to lay off with any activity that involved the Achilles until it was healed, which meant scare tissue on the tendon, signified by a lump on it when felt. Had to break this scare tissue down or it might have led to further issues. Best exercise for this for me were heal dips.
Once warmed-up, toes on the edge of a step and SLOWLY drop the heal until you feel it a stretch in the calf, hold for a few seconds and then SLOWLY raise the heal until on tippy-toes, again hold for a few seconds and repeat a few times. It should be a stretch and you shouldn't be in pain when it's carried out.
I still do this as its a good stretch for the calf and I'm paranoid about further injuries to my Achilles.
That too, cheers