Sore Achilles tendon

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    Hi – I’m 9 weeks to go on IM70.3 Lvl3 training plan. Started to get a sore Achilles’ tendon yesterday on my run which is a bit swollen now. Im doing the usual by stretching my calves and using ice packs to remedy. It’s happened before…

    My plan was to avoid running for the next 5 days or so, and replace runs with easy bikes.

    Any recommendations?




    Google The Sling Method – don’t ice, don’t stretch… this is a long term method of how to run injury and pain free.

    Matt Fitzgerald

    Hi Gareth,

    Sorry to hear about your achilles issue. Doing some targeted strengthening for the achilles will help you recover and reduce the chances of a recurrence. Here’s an example:



    Brilliant! Will do these and reduce running load this week. G


    In my experience with running injuries (plantar fasciitis, IT Band Syndrome, and achilles tendon issues), stretching has never helped. Strengthening, however, has helped me to recover from all of these things and to stay healthy.

    If something is tight or inflamed, it’s usually because it’s not as strong as it should be and it’s being over stressed. You might consider cutting your mileage for a few days, but also incorporating some strengthening exercises.

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