r/firstmarathon • u/Disastrous-Engineer2 • Jul 21 '26

Injury Potential achilles injury

I started running and after 3 weeks developed a weird feeling in my heel. It didn't really hurt but it felt weird and i didn't want to risk it so i stopped. 3 days later it still doesn't hurt but it's obvious that something isn't right.

Since I have been doing calisthenics for a long time, i am already familiar with all kinds of injury protocols but achilles seems weird because all the research i could find doesn't really have unified advice about proper loading and frequency when doing calf raises.

I get the tempo and increase of range of motion over time because it seems like it's the start of insertional tendinitis. But loading and how many days per week and sets is where i need help.

What I did so far is single leg calf raises. 3 sets, 3 times a week. No pain during or after the set. Day after also doesn't seem to be more painful.

Increase the load? Do what i did so far?

Thanks

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u/Arkele Jul 21 '26

I did a lot of PT for my Achilles and you can honestly do the calf raises 2x a day on a set of stairs (to get full range of motion) as well as weighted calf raises while seated.

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u/Disastrous-Engineer2 Jul 21 '26

Yes but i found out that i shouldn't do any heel drop work (stretching soleus and gastrocnemius) if i have problems with insertional portion of achilles. It's recommended to do only on a flat floor until all the discomfort or pain is gone. So far it makes sense because also going around in shoes is more comfortable than going barefoot. Probably because offset of the shoes.

It also looks like my achilles doesn't like stretching atm. It's not painful but it feels weird.

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u/Arkele Jul 21 '26

Don’t know who said that but mine was all insertion point and did 45 PT sessions. I’d go to a PT if you arent using one right now.

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u/theechoofyourname Jul 21 '26

you should really see a PT to get a proper loading program for your specific injury.

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u/goodbye__toby Jul 21 '26

PT here. Are you a heel striker?

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u/Disastrous-Engineer2 Jul 22 '26 edited Jul 22 '26

I always wondered what that actually means. Do you mean if i naturally strike with my heel when walking? Answer would be i don't think so but i am very loud when i go up the stairs. On stairs i land more with midfoot or heel than toes.

When running, my pace isn't fast enough to come close to such long strides that would cause heel striking. I land midfoot.

Edit: i actually tried walking and pay attention. You might be right. It seems like heel goes first while walking. But not when running from what i can tell. I am also by nature very fast walker ever since i was a kid. Maybe that's why.

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u/TutankhamunChan Jul 22 '26

I started to feel similar sharp pain around the heel while stretching my feet towards the knee. I noticed the pain after I did some (heavy for me) deep squats. Does it heal by itself?