L Lower Leg, Achilles Tendonitis
2012-03-03 – 2012-04-13
Grade: 2
some pain started before the 50k, but there is a noticeable lump at the point where my achilles attaches to the leg muscle on the back of my leg.
3/6/12 - iced it and used neoprene ankle sleeve
3/8 - still a visible lump but no discomfort w/ walking
3/9 - ran 5m on treadmill; some pain; more ice after
3/10 - ran 10 miles outside; pain
3/12 - no running since 3/10; used ankle brace / sleeve
3/14 - biking actually hurts when doing a standing climb; calf massage / direct massage of tendon helps;
3/15 - less painful on the bike; but standing in the pedals still hurts
3/21 - much less painful even when standing climb on bike
3/22 - ran a mile on the treadmill which was ok - ish
3/28 - ran outside; the following helps: aggressive use of foam roller on left calf; compression at night w/ neoprene sleeve; orthotics; heat;
3/28 - cont. - there was palpable "creaking" in the tendon later this afternoon, but using the neoprene sleeve last night seems to have smoothed it out. . .
3/30 - feels better when I walk; still hurts when i run; still a lump on back of tendon
4/2 - achy today after the 10 miler yesterday
4/5 - running fairly regularly now but its still achy and bumpy looking
4/9 - achey initially on 6 mi run; then better
4/13 - very stiff at start of long run; but it warmed up; I am going to mark this as done
took 2 weeks off from running; went back to running before it was completely pain-free but this seemed to actually help; vigorous stretching of calf plus use of "foam roller" on calf really helped. direct massage of tendon also helped. Notably, using the neoprene sleeve and stretchy brace did not seem to help w/ swelling but might have kept it supple over night. wearing orthotics during all activities seemed to help