I just returned from my second visit to the orthopedist and the good news is my torn Achilles tendon is now only 1.5 times the size it should be. This is significant because just a month ago it was more than twice as large as the healthy one.
Here's what’s worked:
Doing the bulk of my cardio in a gym. I’ve been using the rowing machine and stationary bikes to try and shed some extra holiday weight. I haven’t dropped an ounce, but my pulse and resting heart rate are spot on. I’ll incorporate the elliptical next week, now that I know the tear is finally fusing – to what, I’m not sure. The final stage will be to start running, in March, on the treadmill, which provides the most giving surface for this injury. The gym has become my lab of sorts. I experiment with what works for my body at various stages of the healing process.
Getting my outdoors fix by walking and doing “gentle hiking.” I don’t make a very good gym rat. Even when I lived in places with brutal winters, I had trouble convincing myself to work out inside. So, I alternate gym days with early morning walks and hikes in a nearby canyon. I have to be careful, though. Hills are hard on your tendons, as are climbing over rocks. So, I pick relatively rock-free, level trails. Now that I know the ankle's strong enough, I can venture out on my bicycle too.
Religiously taking my Rx anti-inflammatory. This was hard for me, who’d sworn off NSAIDs like Motrin after my kidneys malfunctioned in a marathon. I couldn’t up the dosage to three pills a day, as my doctor recommended. It killed my stomach. At least now the prescription will last longer, too.
Heating my tendon before stretching. I heat a damp washcloth in the microwave for 30-45 seconds and apply it to the ankle/lower calf for 5-10 minutes before I do anything involving stretching. This really helps loosen tight, sometimes cold muscles.
Doing specific stretches for the tendon. This was really hard at first because it really, really hurt, and part of the reason for this injury is I confused levels of pain. I also have to do the stretches at different angles to strengthen the entire foot and lower leg. I’m hoping the yoga I’ve recently introduced helps here.
Icing after my walks/hikes. I should do this after a gym workout, but by the time I get home I’m in another mode. Still, soon as I’m home from the canyon trails, I grab a bag of frozen pebbles encased in cloth. Frozen peas or corn works just as well. This molds to the ankle so the cold can seep in. Today, my doctor recommended I take icing to a new level and actually massage it into the wound for 15, even 20, minutes post-workout. He also told me I will need to do this for years.
I mention my routine as a way to help other runners either avoid or aid achilles tendonitis (very common) or an achilles tendon tear (one of the worst running injuries to have). I can’t believe how excited I am to soon be running on a treadmill. But it just goes to show how much I’ve changed.
19 comments:
I have Achilles tendonitis and I am am in a lot of pain so I can't even imagine what the torn one might feel like! Thanks for all the info regarding the treatment and post-injury activates, I will follow the pre-workout-warm, post-workout-cold compress advice you posted! Fast healing to you!
At least it is getting better. Great post to share what is working for you. My wife is dealing with Achilles tendonitis now, and I can't imagine what a torn one is like.
I'm so happy that you are making progress in your healing. Thanks for the write-up about your routine. I think the icing, heating, and stretching will be good even for people who aren't injured... yet. Those who are training for long-distance races.
Great advice for anybody with heel/achilles pain. I'm so happy to hear that it, along with patience, are working for you.
You have just proved my unofficial theory that to heal up from an injury, you have to spend as much time and dedication to your "recovery" routine as you would to just training for a race!!! Way to go Anne!
Good news Anne.
Walking is one of my favorite X-training activities. I take along a podcast or audiobook to listen to.
I think getting outside everyday is important!
Glad to hear the Tendon is getting better!
Very glad to hear that you're doing better...keep up the smart healing process.
Torn Achilles sounds brutally painful! It's good to be reminded to take it easy and change workouts as needed. Thanks for being a good example in patience and wisdom!
I'm glad things are looking better for you! Keep up the good recovery.
I am glad it is getting better, Anne. I know how frustrating it is to have an injury holding you back.
March will be here before you know it! Keep up the good work in taking care of yourself!
One of my good friends had Achilles tendonitis and she didn't think she'd be running again. She finished a half a couple months ago and is training for her second one.
Good luck! :)
Oh thanks for the tip, a warm washcloth, who'd a thunk it!!
Glad to hear that things are getting a little easier for you...keep up the good work.
I love this post Anne. It should be required reading for *everyone* recovering from an injury or any type. It's January and you are plotting your return - in MARCH!
If people only had the patience to recover properly....
Louise says...I am hanging onto every word spoken here!
Coming back is hard. You will get there though. Progress is a positive thing!
You've been so great about really keeping yourself moving and taking care of the tear. It's good to hear the swelling is going down, and that your workouts are helping heal the injury. Our bodies take a lot of attention, don't they!
Wow, it wasn't that long ago when you were contemplating the possibility of never running again. To read about you looking forward to getting on the treadmill is GREAT news!
Well, if you gotta do it, I guess you just have to. I know what you mean about not making a great gym rat. Once I started running outside, I felt the same way. But occasionally, it's nice to be able to take a book to the gym and read while on the exercise bike. (Think that's part of the reason why I've not done the rowing machine in so long. But I liked it last weekend.)
Thank you for all the info on icing though!
I just tore two tendons in my right leg during martials arts in DEC and have gone from working out 5 days a week to zero and a full cast. Both tears are partial to the achilles and planaris but have been quite painful and frustrating for someone use to being pretty active. I wanted to ask if you had done anything with swimming as part of your recovery routine and also if you could detail the initial exercises you did once you were able to walk again. Thanks for the help!
Anonymous,
Swimming was recommended as a first step, particularly using a kick board to try and strengthen the rest of the body. My gym's pool is under major reconstruction, so it wasn't an option for me. Instead, I waited the required 6 weeks and began to (easily) row on a C2 ERG machine for 30 minutes, working up to 60. I made sure to put the pressure on my upper body, more than my lower half. Everything I did started with "test drives" in the gym. First I walked on a treadmill, then outdoors. This was about 2 months into the recovery. I made it worth my while by swinging my arms and really moving. Finally, I was able to incorporate cycling (first on a stationary bike, then my road/hybrid), though it's tough on that tendon.
I understand your frustration and "ache" to get back into the game. May you heal quickly and heal well. It's kind of scary how close we likely both came to severing the tendon and *really* being out of commission. Every time I want to jump the gun, I remember that MRI image.
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