strained achilles

Any suggestions for the best way to rehab a strained achilles tendon (located midway between ankle and calf)? I have been doing the GB stretch series once every week and foundation work every week, so I was disappointed to strain this tendon after only a half mile of jogging. It wasn't even a sprint!  I'm trying to ease back into running after a long, long layoff. 

Interested to hear what others have done to heal, strengthen and begin adding miles to their runs. 

thanks

curtis said:

Any suggestions for the best way to rehab a strained achilles tendon (located midway between ankle and calf)? I have been doing the GB stretch series once every week and foundation work every week, so I was disappointed to strain this tendon after only a half mile of jogging. It wasn't even a sprint!  I'm trying to ease back into running after a long, long layoff. 

 

Interested to hear what others have done to heal, strengthen and begin adding miles to their runs. 

 

thanks

Dynamic work (multiples of bodyweight impact) and the specific preparation for that type of work have nothing to do with mobility and basic strength training.

- Rest.  Do not jump rope.  Do not do calf raises.

- You will find that heat is more productive than ice for this type of injury.

- When you are pain free, which may require several weeks to several months depending upon the severity of the achilles strain, you may introduce light jump rope into your training.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

Dynamic work (multiples of bodyweight impact) and the specific preparation for that type of work have nothing to do with mobility and basic strength training.

 

- Rest.  Do not jump rope.  Do not do calf raises.

 

- You will find that heat is more productive than ice for this type of injury.

 

- When you are pain free, which may require several weeks to several months depending upon the severity of the achilles strain, you may introduce light jump rope into your training.

 

Yours in Fitness,

Coach Sommer

 

Unfortunately Coach, my achilles agrees with this. I thought that the early part of the front split session and my typical warm-up for the SLS work (which usually includes some light rope skipping), a few of the SLS im's, and the single leg squats was providing some specific preparation for the impacts of running. At least once a week consistency for stretch and SLS all year long. 

I'm hoping that the strain was due to running in cold without enough of a warm up rather than weakness or stiffness in general. Really wanted to round out my training in 2016 with some longer runs, and I'll need to find a way to program that into the week once this heals.