Achilles Running Injury
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- čas přidán 4. 04. 2017
- One of the most common setbacks for runners...achilles pain! In this video, Coach Nate explains how to notice, address and prevent an achilles running injury.
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![Treating My Achilles Injury [Part 1] - THIS WORKS!](/img/n.gif)
Great advice. Just wanted to add that if it’s insertional Achilles pain (at the heel) then just be careful doing rowing machine as alternative training to your running as the dorsi flexion when in the catch position (in close and compressed to the front of machine) causes too much compression of the tendon at the already sore attachment - been there done that!
This is exactly what I was looking for. Same cause same symptoms. Thank you for covering this!
Awesome video bro! Definitely the channel for people who love running and everything related to it.
My right achilles has been a little sore for the past few days. Perfect timing for this video! I appreciate the explanation of potential causes. Thanks for the video!
thanks for the video buddy, I’ve had achillies problems but back running now, abit cranky and creaky but hopefully this will sort it.
thank you guys for all the videos you put out. Every time i see a video, i learn something good or pick up a trick that I haven't tried. I appreciate your content and i see a lot of value on this channel.
Awesome Alex! We love hearing that :)
Thanks for this insight , information provided changed lifetime of pain I experienced while jogging instantly. Stopped jogging on my toes, which I thought was the normal approach. Thank you.
This is excellent content. Much more comprehensive than some of the videos by actual PTs. Thank you
Great info and advice.
Ice, roll out, elevate. Ice roll out elevate. This will be my hourly routine for today 😥 thanks for a great video ✌👍
Calm it first prior you slowly load it back
whats a roll out?
Most useful video I‘ve seen on this topic thank you! Liked. Subscribed. 👌
Great video!! Thank you for all of the info!!
Great detailed video!
Currently dealing with this pain in my right achilles heel. It's not exactly near the foot, more in the middle under the calve. Really annoying haha. Not sure if its because I've picked up the miles or because I've been doing a lot of hills in my area, but I feel like every time one little pain goes away another different appears.
Same 😔
Same
Thank you. #2 is the cause of some tenderness in my Achilles. Trying to run with the right forward leaning posture is the culprit.
Love your videos!
I appreciate the careful, thorough input about why/how this takes place.....I have a foot that is about 30% weaker than the other one. Guess which one has the Achilles problem? And I'm not a runner - just a walker.
sounds like good advice! I was trail running on trail shoes and running the street with my inserts (arch supported), running shoes. Then, i took my inserts out of my street shoes to be more like my trail shoes (no inserts) and run a Half marathon. That was a big mistake! I quickly aquired very sore and tight Achilles. A week later I have a 50% tear in my Achilles! DOWN, but not out! Maryland
sorry to hear! yeah that might've been too big of a jump! next time ease in some shorter runs and focus on lots of calf mobility as you adjust!
The Run Experience
Copy that Nate, thanks so much!
Thanks for this video. Achilles problems took me out of running last year for about 8 months. I had changed my style of running to toe running which was wrong for me. It turns out that I had had a tear. I could not even go out cycling for the pain, but my stationary bike indeed saved and kept up my fitness. Now I use rollers, balls and ice to help as well as massage.
Dorothy Esien-Camino is it possible to go back to running after that happens and how can I tell if my Achilles heel is torn? That may be a stupid question but I just want to be careful when training for cross country
Thanks great info.
Thanks for analysis Nate. Loved it as always! Would like to know whether you have covered any episode on types of shoes to wear and their advantages / dis advantages. I am keen to know which shoes are good for functional training and marathon.
we're starting to launch more shoe reviews! just filmed some today which should be set to go up in the next month or two. for now a good fitness/training shoe is something that has less sole to it, brings you closer to the ground and gives you a greater sense of the ground so to speak!
You are so helpful, I saw you on a inspiration for running video, I’m still figuring out who you are
I had surgery for Haglund's Deformity on the back of my left heel back in Sept 2019. I do Physical Therapy 3 days a week but no self massaging. As of the last couple of months, I have 2 sore areas on my Achilles tendon and 1 painful spot near the surgery scar. Your video reminded me to do more self massages into my Achilles area.
Great advice thanks
The toe thing makes soo much sense! I always have to take an extra rest day after hill work. I think I'm leaning into the hill too much. Thank you so much!!!
You're welcome! It's always fun and rewarding to notice those little connections.
Great video!! I like the fact that you describe how it can happen, by ones running form or what shoe height your running in can cause this. ( less supportive shoe got me ) Bonus how you can treat it as well.. Thanks Guys!!
Glad we could help!
Great video, I did the coffee cup roll out & pain immediately eased up. Thanks Coach Nate 👊
You guys are awesome!
Super helpful. Thank you.
Top tips I’m going to try these out after I’ve seen my Achilles flare up on a few occasions whilst trying to get back in shape! Prevention is always better than cure so stretching and strengthening will be my approach.
thanks a million! it's clear and very helpful advice *~
excellent video.
Thank you for an insightful video. 2 wks who I was up to 17 miles and then wham! achilles tendinitis. Total bummer. For me it was the shoes. Brand new shoes on a this long run was not smart. Anywho, always learning and paying attention to my body.
I just injured my achilles. I was running in 10mm drop shoes (Brooks Glycerin 14) then went to 4mm drop (Saucony Freedom Iso). The Freedom Iso's are so much lighter and are so much more snappier and let me have a much faster stride but do not have a proper achilles support or hold...so I came back to the Brooks today and I am doing all the exercises you just showed and massaging with Arnica. I am also gonna be training in a track instead of concrete for some time. Thanks for this video, it hit all the right points.
I think I have the same problem. I went in to the Kinvara 8 which has a 4mm drop and didn't give myself enough time to adjust.
How did these end up helping? How fast was recovery? Curious on your results as I have an ultra race in 30 days and my Achilles are killing me
Thanks for the advice Nate! I'm currently training for my first half in two weeks time but nursing a sore right Achilles. So I'm doing most of my training on the spinning bike and cross trainer plus weight training. Also, icing, foam roller and stretching everyday. Fingers crossed I'll be good in two weeks!!
Way to stay dedicated to your rehab!!
I have a similar problem .I've just been resting, icing and stretching.I hope Ive done enough training. I'm two weeks out.
Great information Nate and will certainly help me explain so much easier at my coaching sessions. Don't forget to undo your laces when you take off your shoes.
ha! for some of my running shoes I actually lace them in a way they can slip on and off no problems. seems to work ok for me :)
Mario Oostendorp Is that a real thing? I never ever untie my shoes. Does that really aggravate the Achilles any?
Thanks great video
Wow it really helps thank you.
You're welcome! Thanks for the comment!
Great info
The main cause of my Achilles was my shoes. I used it to run 827 miles and it was so worn out on the outside of the shoes. I had the same Reebok you are wearing but in red color. I got Achilles after my 2nd full Ironman race. I have been side lined for more 3 months so far without noticing a progress that gives me confidence to run or bike again. I am seeing a friend physical therapist and doing a lot of stretches when I can.
Very thankful thanks a lot!
I've got lacrosse balls all over the house, but that coffee mug idea was real value add.
Thank you.
Question is, who in the hell would give this a thumbs down. Heartless, simply hateful , heartless individuals.
Thank you for the video. I feel my achilles is pulling a bit from side to side, and sometimes pain, right under my calf Same excercises will help?
Eccentric dips (toe dips on a stair edge) worked wonders for me.
over the years, only thing I have found to work as well.
Very helpful
Hip position for leg pull through: what are some exercises/protocols for keeping a strong hip position while running? Particularly late in a marathon or ultramarathon, we tend to go to "the ultra shuffle" or the "survival stride" as we used to call it. I'm guessing the "ultra shuffle" begins to put more strain on the calf/achilles...so how do you work to maintain alignment with the hips? Here's what I do: Core work, hip mobility, postural alignment while running, focus on hips and alignment in long runs, glute medius strength, couch stretch (thanks, Run Experience!), anything else?
Hey Cameron! You're definitely doing the right things. The biggest focus as you get sluggish would be driving the stride from the hips and glutes and conciously pushing the hips forward. The minute the hips sit back, they become the problem that you're dragging along. The calves then have to work harder to compensate. This is all made easier by relaxing the shoulders, pulling the core in and keeping yourself upright. The feet will be able to pick up off the ground easier (using the hamstrings) too.
The analysis on the hip position makes sense, I didn't find it in other similar videos. Thanks for the useful hints!
As with most of my minor aches, pains, and injuries that are due to running, I can always count on you guys for tips. You're my go-to when I need advice.
My achilles started to bother me to the point that it hurts to walk. This advice really helped!
So glad we could help, Danny! :)
I wish I saw this before the complete tear of my Achilles ,,, thank you though :)
Loved the video. Thank you. I ran a half marathon over the weekend and in mile two I felt that ...... did a rock just hit my ankle feeling. Now I’m a basketball player and know several dudes who went down like that and it was a six month return if at all. So I knew what happened to me wasn’t a torn one. Nonetheless I finished the race never bothered me. But the next few days it’s been sore for sure.
I think this video will help me recover. Does my situation sound familiar?
Did you keep playing? What happened to your ankle after?
Norbu Tsering as far as that feeling that came when I was running. It was extremely sore for a day or two but with ice and rest it went away.
The pain came in Mile 2 and I did continue the 13 mile race.
I’m finding so much helpful information. I am adamant about not giving up running, it’s my happy place. But my left Achilles had hurt so badly on and off for years. My question is can I keep running while doing all the therapy? I gave running a break for weeks and had a fantastic first run followed the next day by severe Achilles pain again! Wow
I've been running in zero drop (Altra) shoes for the past few months. I'm training for a half marathon and some of the training runs are starting to ramp it up. Longer runs that have some more aggressive pacing mixed in. On some of these runs, my left achilles has felt a little off. It's not really painful, but it doesn't feel completely normal either. But on the easier runs, I'm not noticing anything. Also, I'm doing all of my non-running activities either barefooted or in Xero shoes.
So I'm wondering if I should dial down the intensity for now. Thanks for the video.
how does the videos come appropriately when I'm going through these issues!? Love the content!
My Achilles’ tendon is constantly giving me trouble. How often would you recommend stretching and strengthening exercises? Each week I run 15 to 20 miles , bike 50 to 60 mile and swim two hours. Thanks
you are totally right i have run for decades with no issues . i heard about this low heel drop stuff. it panicked me:i was being unnatural...went running minimal.Now sat here injured and sore
If I am using a stick roller how do I go about rolling it east to west? Do I just apply the pressure and not necessarily focus on the actual rolling part?
I think one reason could be increasing work load out of nowhere i started playing soccer after 2 years with high intensity for a week my shins and achilies were swollen and was bit painful for few days so need to be careful a and do mobility excercise before the game and on off days ,thanks for the video.s
gr8 thanx u
Mine hurts from working all day and then going to skate for a few hours afterwards. Went from solid cupsole shoes to thinner vulc shoes. Im ready to skate injuries suck! Hope everyone feels better!
This happened to me today and my confidence is completely shot I’m now scared to run anymore my stamina is good my distance was getting longer and now I gotta stop running to heal and I’m not sure if I’m gonna run anymore cause I’m scared to get injured now hopefully I can make myself run again
Great information. I made my achilles angry last night. Now I know why!
My right ankle is hurting every time I run, should I emphasis more mobility work or doing other exercises?
*Just do the exercise in **_Treat Your Own Achilles Tendinitis_** - really works*
True enoughczcams.com/video/JWvIziuOFHA/video.html
Hey Nate.Im neutral footed but the new shoe (zante v3) I have causes me to overpronate A bit.Shoe review site says its because of the design.Does it have effect on the knees.?
over pronation mos definitely has an effect further up the chain! I'd certainly be wary of any shoe that feels like it's pushing your feet inwards....
I recently started running again after almost 10 years. Found out I have one of the worst shoes for running. So I thought I might as well start running the most efficient way. So I went on to buy a 0 drop shoe in my week 3 of running. In my fourth week I felt so good, I started running hills and bang. My achilles started to burn, and it burning for more then a week now. Should I stop running completely until I don't feel my achilles at all? Or running easy? short distances? Thx to ya all for the info
VIDEO IDEA: Hi, Im a proud subscriber of you guys, a sub 36min 10,000m PR and I'm also currently struggling with something called "Osgood schlatter disease" and I was wonder if maybe you could make a video about this problem, and how to achieve the fastest possible recovery? Thanks!
Proud subscriber,
Josh.
thanks josh! we'll definitely keep that in mind for some future videos :) Glad to have you on board! Meantime....become a squatting, couch stretching, quad smashing ninja!
I certainly will, thank you so much!
This was such an amazingly helpful, clear and comprehensive video. I am really impressed
in your opinion, can an ankle tweak /re-aggrivation of a bad past sprain lead to achilles soreness?
I have had tendonitis for over 6 months and it's not going away. I do the cross fiber massage, doing some eccentric heel drops now with some foam rolling as well. In the past 6 months I've done about every stretch imaginable (never over doing it though). Other than pain in the morning (3 out of 10 on the pain scale maybe) there really isn't much pain. IF I do start to feel pain I can always foam roll it away. BUT it always comes back and always is tight in the morning. I have not ran but I've heard about relative rest where you start doing some light running to loosen it up more (no hills and at a slow pace, not far) and make sure do do light stretching before and after as well as ice after. Thoughts and other ideas?
Thanks!
Hey Shaun! You should do an injury consultation with our resident running Dr. Kyle Bowling: therunexperience.com/training-plans/injury-consultation
So how do you not push off the ground with interior pelvic tilt?
i had pain in my achilles for two weeks so i decided to rest and its been 5 days and the pain has been going away but how can i make sure its fully healed
Thanks for the hints and tips, just slightly increased my miles and today my Achilles is pulling. Will try all these thanks again!
Does the Achilles get tighter the faster u run or is it more of a distance thing?
I haven't injured myself but I am concerned as I can feel it getting tighter lately.
I started increasing my mileage and noticed the same. A little soreness in my Achilles. I get overly cautious because I've already ruptured my left Achilles, I'm so not trying to rupture my right😥
The bottom/back of my heels and the to the sides of both achilles hurt pretty bad whenever I play baseball, it’s interfering with my play and making me much less efficient because I’m having to limp just to run. It’s also embarrassing. Any short term tips for games?
Newer runner here. Left achilles has been a repeat problem. Switched to Merril Vapor shoes a while back and of course, being a guy, I went too hard, too soon. Gave things a rest for 4 weeks. Went out yesterday after extensive prerun stretches and just did a walk/run for a couple miles. Awakened last night a couple times from my again screaming left achilles. Sucks. I have never been a runner. 56yrs old, lost a bunch of weight in 2020 and really enjoyed transitioning from walking to walk/running to trying to jog steadily. Now this injury is hamstringing me(pun intended). I want to run a 5K and 10K next year(2021) and need to figure out how to get past this issue. My right achilles ached a tad when I switched from regular heel strike type shoes to the zero drop Merrill shoes but it caught on quickly and has nbeen no issue. Any ideas/thoughts for the old ex-fat guy?? Thank you. Love your videos.
The last part is gold! Never thought about it before.
The dog😂 good vid
that's our sweet nora dog :)
I'm currently stuck in a 14 month long injury hell! My lower legs injuries have become chronic.
Would you take time off if it's not that bad? Like doesn't hurt in the morning, only right after running.
Maybe not - maybe just decreasing the volume of my training (shortening the runs, increasing the mobility time).
I always go back to this video when I forget some things
Runbelievable!
Because of this
Those paw prints!
Literally all these causes apply to me 😌
Does a pulled Achilles have a burning pain above the heel? Because that's what I had and I was playing basketball with Roshe Tanjuns and then it just hit me
That sounds like it could be that or maybe even plantar fasciitis? I might suggest an injury consultation with us: therunexperience.com/training-plans/injury-consultation
You’re awesome!
Can I use an elliptical substitute until my Achilles heals?
I went from Hokas to Altra zero drops and increased miles lol this makes a lot of sense. thanks. Hopefully won't have to wait too long before I can start running again.
Hey Tanner - sorry to hear you're dealing with an injury right now! You might also want to check out our 3-part series on transitioning to zero drop shoes. Unfortunately, injuries when making that switch can be common, but there are strengthening and mobility exercises to make it easier on your body! Here's Part 1 --> czcams.com/video/FfL0ByS4-Vk/video.html
I got one how do I fix it?
Help! I tried a few exercises and it’s still hurting. I’m tired of not running. ☹️
Try cross friction massage of the Achilles, it worked for me, do it three times a day
3 weeks out from my marathon and my Achilles is acting up BIG TIME. I'm freaking out.
I have my ultra in 30 days. I feel you. Good luck with your race.
@@bangurowned thanks. Ortho told me today I can still try unless the pain gets a lot worse. Giving me inserts to raise my heel in my shoes and I'm modifying my training.
@@maureenseel118 Okay thanks. Bring home the medal! 🏅
He chose a bridge which no male could possibly pass on it, Great informative video tho
@user Nothing. Just ignore him.
It’s been 7 weeks now haven’t been able to barely walk let alone cardio the Achilles is so frustrating
Hey danny, check out this video and hopefully it will help your Achilles issue. czcams.com/video/8rDwSBIDhJo/video.html
I have one I think it's game over had it fir adges
I don't know if it's my headphones or the audio, but sometimes your voice just cuts off for a short time
and do NOT wear flip-flops...
amen!
What is the reason for this? I have Achilles problems and wear them all the time so I am genuinely interested in learning the reason
I haven’t been running for to days. I’m afraid it’s gonna affect my stamina
Lots of helpful information. Personally I'd like it more condensed. A five min video is plenty long enough.