Ouch! Achilles issues

Banged my achilles early July and have had tendonitus since. However the swelling has mostly gone down and today I thought I’d have a little 7 mile ride to get back into it. 400 yards down the hill I realised I couldn’t really put much pressure on it so back I came. Any advice as to what I might do to get this ankle back into action, it’s reasonably mobile but doesn’t appreciate pressure?

I’m 12 weeks into my achilles tendonitis, it is annoyingly persistent  – get yourself referred to the NHS physio for a therapy plan

Achilles are notoriously slow healers and it takes months and months to settle down. If you’ve had it once it can return so keeping up with strengthening and conditioning is really important

I had a dreadful Achilles problem from driving long journeys repeatedly. Solution was lots of calf massage to reduce tension in the back of the leg and relax the tendon.

I’ve had it mildly since last June, so just over a year. Right PITA it is. Two months of doing practically nothing except riding gently back and forth to work back in Feb/Mar still failed to cure it. Icing it several times a day seems to help.

Stretching and yoga helps too.

Hopefully I’m on the way out of the woods soon as I did 45min of PT yesterday which included 2miles of running, sets of star jumps, burpees and various stuff, then 20-25min yoga stretch down afterwards. It was okay this morning and seems to be continuing to remain pain free.

So, get an ice pack and ice it three times a day if you can for about 10-15min a time, you can try the hot water bottle afterwards too, that can help. Don’t give yourself freezer burn like I did though! Once it’s pain free start gentle stretches and gentle weight bearing. Eccentric heel drops should help to strengthen it.

Ice, eccentric heel drops and when stronger add weight gradually. Depending on where the pain is on your Achilles do these with or without bent knee. Lots of videos on youtube. Dont bother stretching, they cant be stretched and you could make it worse. I wouldnt try to massage the area either in my experience that does no good and is off the scale in terms of pain.