19-05-2010, 07:59 PM
Thanks Ed. Yes I did have a look at that page. I did some physio last year when I had the same injury so I know more about it now. The most important thing I learned about it is that it can take a long time to heal and it WILL come back if you don't take care of it! :yikes: If anybody else finds this and needs some info, here is what I gathered from doing my own research about it:
- Use the RICE technique and take anti-inflammatories at first to reduce inflammation until the pain is gone. Stop using ice once the inflammation is gone.
- Do eccentric exercises to strengthen the gastrocnemius and soleus muscles. The recommendation is 3x15 reps (with knee straight + knee bent) twice per day (180 reps in total). Stretch before and after exercises. You should feel some pain in the tendon when doing the exercises (not when stretching), if you don't you can hold some weights. You should keep doing these even after all the pain is gone.
- Take more protein and amino acids. Tendons and scar tissue are both made of protein fibers, so you need them to heal.
- Return to training gradually. You should avoid the longer runs, shorter times with more intensity are preferable.
I'm feeling pretty good today but I'm taking another rest day just to make sure the cold is gone before I start training. Tomorrow I'm thinking of doing the 6x1K workout with slightly slower times. Friday I will do easy cardio on the bike and then Saturday I will get back to the schedule with a 5K paced run. Hopefully the last week of the cycle will be just enough to get me ready and pumped up for the race next week!
urf:
- Use the RICE technique and take anti-inflammatories at first to reduce inflammation until the pain is gone. Stop using ice once the inflammation is gone.
- Do eccentric exercises to strengthen the gastrocnemius and soleus muscles. The recommendation is 3x15 reps (with knee straight + knee bent) twice per day (180 reps in total). Stretch before and after exercises. You should feel some pain in the tendon when doing the exercises (not when stretching), if you don't you can hold some weights. You should keep doing these even after all the pain is gone.
- Take more protein and amino acids. Tendons and scar tissue are both made of protein fibers, so you need them to heal.
- Return to training gradually. You should avoid the longer runs, shorter times with more intensity are preferable.
I'm feeling pretty good today but I'm taking another rest day just to make sure the cold is gone before I start training. Tomorrow I'm thinking of doing the 6x1K workout with slightly slower times. Friday I will do easy cardio on the bike and then Saturday I will get back to the schedule with a 5K paced run. Hopefully the last week of the cycle will be just enough to get me ready and pumped up for the race next week!
urf: