What hurts...: Achilles tendon. I saw an MD who diagnosed me with achilles tendinitis/tendinosus.
How you hurt it...: I am an avid runner. I am unable to isolate exactly when it started bothering me. I did do a lot of driving over a 5 day period, using the brake and gas peddle alot during that time, which may have contributed to my symptoms.
When you hurt it...: A few months ago.
Your pain level (1 is low, 10 is high pain): At rest 1-2 and occasionally 3-4, it seems to be a "nagging" type pain.
Your age and overall health...: 46 and in very good condition. I am an avid triathelete, although at this time I am not training long distances.
Any other information you feel is relevant...: I already stretch my gastroc and soleus and wear orthotics on a regular basis.
YOUR INJURY COULD BE...
Achilles Tendinosus
REHAB YOUR INJURY BY...
Nerve Glide: Lay down on your back with both legs extended. Use a rope or band and wrap around the ball of your foot. Keep your leg straight and pull your toes towards you. Come up until you feel the stretch down the back of your legs or feel your symptoms. Pump your foot up and down, keeping your leg as straight as you can. Do not hold the stretch, continue to pump into the pain and out of the pain. Continue for two minutes on each leg.
Heel Raises: While sitting, lift your heels up keeping your weight on your toes. As you can perform this exercise with no pain, perform these standing. Your goal is to complete 2 sets of 15 repetitions.
Windshield Wipers: While sitting, place your heels in a stationary position and pull on your arch in while keeping your big toe down. Perform 2 sets of 15 repetitions, resting about one minute in-between.
Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
