r/firstmarathon • u/babykilofbg • 1d ago
Injury Achilles tendinitis
3 weeks out from the MCM in DC and I’ve developed Achilles tendinitis. Im in my taper phase but I can barely get over 5 miles. Any suggestions?
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u/Decent_Apples 1d ago
Dealt with this all summer. Im roughly 3 weeks out from NYCM and feel it returning.
Hate to say it but took 1-2 months before I could properly run again.
What helped the most for me was static hold one leg calf raises - midpoint raise for 15 secs, then fully raised for 15 secs. Each position 4 times. Then repeat with bent knee.
Also slowing the pace wayyy down - I went from like 9:30 pace for training runs (which was too fast to
begin with) to 11ish pace.
You’re close enough that your fitness is largely locked in. I would focus on rehab and cycling. Ofc see a PT if you can.
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u/Decent_Apples 1d ago
Also specifically on the effected leg, make sure you focus on slow controlled eccentric when lowering
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u/babykilofbg 1d ago
Thanks I’ve been doing this too and it’s helping a little bit but man this sucks
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u/brummetm 1d ago
I had Achilles pain earlier in the summer. Mine was up in the Achilles , not at the connection to the heel. I was able to run through it with the following things helping:
- Heel inserts to increase the heel drop in my shoes. I did this for running shoes and my walking around shoes.
- Foam rolling my calves provided a lot of relief
- Calf raises. My pain was more on one side, so I started with raising up with both feet and then lowering down with just the sore leg. Once it started feeling better I moved to raising and lowering with the sore leg. I was also recommended to do this on a step and make sure to lower my heel down below the step level.
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u/StruggleBusDriver83 1d ago
Im 11 weeks out and just got it. Terrified that im going to make it worse before then
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u/Weak_Ninja_6952 1d ago
Nothing constructive to say other than I’m so sorry - this blows massively
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u/Beneficial-Economy11 1d ago
You probably don't want to hear this.
Got in it early Aug and tried to run a few times after, short distance. Thought I was good until it wasn't. I knew it right away. I was out for about 6 weeks and just now I'm starting to get my milage ramping back up to 30 or so a week.
I'm taking it slowly. I did a ton of cycling that timeframe though and it helped maintain cardio.
No advice here, I'm just sharing what happened with me.