Achilles Tendonitis

As mentioned before, I starting suffering from achilles tendonitis starting in late July. I first thought it was my lower calf (soleus muscle) before doing some internet research where it was clear that most runners don't actually get a soleus injury and it tends to actually be tendonitis.

I decided to visit a sports chiropractor, Chase Banks, because I needed guidance on how much to rest, how best to recover or how much I could exercise. I found the visits to be much more informative and helpful than originally anticipated.  After doing a bunch of tests, he linked the real root cause to poor flexibility in my popliteus muscle in the leg, which is behind the knee and is used for unlocking the knees. He also thought it could actually be an injury to plantaris muscle, due to the higher location of the injury, but the treatments are essentially the same.

Overall, I think there were several causes:

• Too much volume - I amped up my training in July. I went from running 6-7 miles/week and biking 30 miles/week to running 15 miles/week and biking 55 miles/week
• Going to fast - I run with a group and our pace put me in zone 3, where my coach had dictated zone 2 workouts. I found it hard to say "hey guys, let's slow down." Of course, I didn't want o go on my own, because it is the group that gets me out of bed a 4:50.
• My shoes - I really loved my Newton Gravity, but after doing his tests, he said I was borderline too inflexible for a 3mm drop shoe.

This Runners Guide to Achilles Tendonitis is a good comprehensive article on dealing with achilles tendonitis. Chase has also recommend the eccentric heal drops, in order to increase flexibility of the tendon as it recovers. He also recommended this Return to Running Program.

I am now on two weeks complete rest, so we will see how that helps. I hate being sidelined, but if I am going to take some time off, this off-season period is probably the best time.