View Full Version : Achilles Tendonitis
I would love to hear any "lessons learned" or tips from other hikers here who have overcome it, or learned to hike with Achilles tendonitis. I've been doing physical therapy for a month, and had a cortisone shot 2 months ago, doing most all the recommended stretching exercises, ice, TENs, but just can't quite shake this episode. Suggestions, encouraging stories, therapy, surgery, shoes/boots, inserts, miracle vitamins, magic tea, anything out there? I'm open to new suggestions. Wanting to get over this crap before next spring. hey, have a happy Thanksgiving!
I had tendonitis in a different ankle tendon a couple of times. It kept coming back and like you I couldn't shake it. What really helped for me was a full ankle brace that prevented any movement at night. Surprisingly it helped considerably. may not work in your case but it was a miracle in mine.
K9hndler98
11-24-2014, 22:07
I've had the same issue several times. The last two episodes left me in a walking boot for 6 weeks. It wasn't until I met with a soft tissue specialist that made me roll my legs using a foam roller and a lacrosse ball, that I was able to stop the reoccurring issue. It's been two years now and I can usually feel when it's starting again. I just grab the foam roller for a few weeks and it's all better.
Onestretch.com By Dr. James Amis m.d. Foot and ankle surgeon in Cincinnati, he swears by this and told me a lot of phys therapists will tell you not to do this routine.
Just Bill
11-25-2014, 17:58
You're already doing the right things- the only thing that may be plaguing you that caused the issue for me- too much flatland time.
Specifically asphalt bike trails. There isn't much in my area of any length or off trail besides asphalt or crushed limestone paths. I developed it from too much overtraining on those surfaces.
I did find a rougher, grass path for dog walkers- only a two miler. I did some light jogging there. There is an 8 mile wooded hilly area by me. Since my injury I tried to make sure that I do the hilly area and the jog once a week. It isn't much, but it's enough miles to avoid making it flare up. On mixed terrain or typical trails it doesn't bother me at all- it's just the flatland motion that gets me.
Otherwise I got nothing but sympathy.
Often overuse contributes to inflamation, I know that rest over a period of several weeks helped my fasciitis. Luckily I was able to do this through the coldest winter months. No problem since and this was over a year ago.
I had it bad in both feet - to the point where the tendonitis (inflammation) progressed to tendonosis (deterioration). Had walnut-sized swelling on each tendon. Two things I recommend: time and a Strassburg Sock, then quit running.
garlic08
11-25-2014, 22:49
Was this a result of overuse? Or just a case of TMB (too many birthdays)?
I had that problem at the beginning of my long distance hiking career, at around age 40. I limped practically the entire Colorado Trail with acute Achilles tendonitis. Taping, braces, hiking sticks--made no difference. I thought I was just getting too old (hah).
My solution was rest, and then drastically lightening my pack weight. Reduced weight made all the difference. That 50 pound pack was killing me. When my pack got under 25 pounds, the problem completely went away and hasn't returned in nearly twenty years.
Odd Man Out
11-26-2014, 00:46
You're already doing the right things- the only thing that may be plaguing you that caused the issue for me- too much flatland time.
Specifically asphalt bike trails. There isn't much in my area of any length or off trail besides asphalt or crushed limestone paths. I developed it from too much overtraining on those surfaces.
I did find a rougher, grass path for dog walkers- only a two miler. I did some light jogging there. There is an 8 mile wooded hilly area by me. Since my injury I tried to make sure that I do the hilly area and the jog once a week. It isn't much, but it's enough miles to avoid making it flare up. On mixed terrain or typical trails it doesn't bother me at all- it's just the flatland motion that gets me.
Otherwise I got nothing but sympathy.
I too have been having heel pain since labor day. Also suffer from that flat-land limitation. Very distressing. I guess I need to be diligent with the stretching exercise.
Ankle brace, lacing up my boot real snug and an insert for the arch in my foot helped some. Laying off the long distances for about 4 weeks seemed to help the most.
bigcranky
11-26-2014, 20:09
I have very tight hamstrings and calves. My PT says they are the tightest he's ever seen. (Thanks, doc!) I get achilles tendinitis on a regular basis. One thing that seems to help a lot is rolling my calf muscles with a large foam roller. It helps loosen the calf muscles and release some tension on the achilles, as I understand it. The roller was about $15 at Target. You can find info on Youtube or ask your PT for how to roll the calves.
my full pack weight is already 21-23 lbs. My PT is now trying TFM (trans frictional massage) on the heel area, and I'm doing all the recommended calf stretches. That Achilles/calf stretch device (theone.com) looks interesting, I may give that a try. I think it's just going to take more patience and stretching exercises. This has come and gone for 5 years over many different hikes, different terrain. Comes on from overuse too soon on the hike. Happy Thanksgivig!
You don't have to buy the device they sell, I use a log, it was free. The key, as I was told, is religiously 3 sessions a day.
$69 seems pricey for TheOne. I looked it up on Amazon, they are offering it at 10% off for Black Friday sale.
Sheriff Cougar
11-30-2014, 01:48
I fought the same battle in both feet for 3 years and I am now fully healed. I did all you have done and agree with K9hndler98 (http://www.whiteblaze.net/forum/member.php/40785-K9hndler98). Doing the foam roller and rolling on the balls helped me more than all the shots, orthotics, sleep braces, etc. In addition I take an anti-inflammatory daily and use an angled board to stand on to stretch out my Achilles and calf muscles daily. I stand on the balls a few times daily to stretch everything out. Good luck and hang in there. It can take a while for the tears in the tissue to heal.
I have issues with my feet too. Not the same issues but I found the super feet inserts have really helped. No more pain! Wouldn't hurt to give it a try!
Life is full of ups and downs! Hike on!
Tipi Walter
12-21-2014, 15:11
I was backpacking up the Mill Branch several years ago---it's a steep mofo---and I was carrying an 80 lb pack. I thought I stepped over a yellow jacket nest on the trail so I bounded up in quick step on a very steep section and heard a loud pop in my right calf. It threw me to the ground in pain. The achilles didn't break but something in my calf muscle on the left side of the shin and inside went haywire.
Something broke. I sat on the ground for 30 minutes and tried to walked and dangit if I couldn't make forward progress by keeping my right foot splayed inward and take baby steps. I had 9 more days of the trip to go and there was no way I was gonna bail.
It got better. And here's the thing, unlike Garlic my pack weights have grown even more like in the 90-95 lb range. Allows me to stay out longer.
A busted achilles tendon is always a fear and would present a real backwoods emergency. Ya can't hole up in a tent for a week and hope it gets better. But then the same thing could be said for a stroke or a heart attack. We either die on a couch or on a trail.
rocketsocks
12-21-2014, 15:22
I was backpacking up the Mill Branch several years ago---it's a steep mofo---and I was carrying an 80 lb pack. I thought I stepped over a yellow jacket nest on the trail so I bounded up in quick step on a very steep section and heard a loud pop in my right calf. It threw me to the ground in pain. The achilles didn't break but something in my calf muscle on the left side of the shin and inside went haywire.
Something broke. I sat on the ground for 30 minutes and tried to walked and dangit if I couldn't make forward progress by keeping my right foot splayed inward and take baby steps. I had 9 more days of the trip to go and there was no way I was gonna bail.
It got better. And here's the thing, unlike Garlic my pack weights have grown even more like in the 90-95 lb range. Allows me to stay out longer.
A busted achilles tendon is always a fear and would present a real backwoods emergency. Ya can't hole up in a tent for a week and hope it gets better. But then the same thing could be said for a stroke or a heart attack. We either die on a couch or on a trail.Gotta mention here that it puzzles me when I hear someone say they won't carry extra food stores for just such an emergency, or even the weight of a couple extra pills preferring to save a couple grams.
I can't help but think just how bad your situation would have been if if fact that was a yellow jacket nest, and while laying there in pain from the tendon pop, you were also getting the turtle stung outta ya...that would really have SUCKED.
Sheriff Cougar
12-21-2014, 16:23
I am all about saving money. I use tennis balls and stand on them and use them on different areas of your feet. It killed me at first but doing that and using a slant board every day several times a day surely solved my issues. Stretching out the calf muscles and Achilles did wonders for me. I could feel the stretch all the way to my hamstrings. Plenty of videos here: https://www.youtube.com/results?search_query=foot+massage+with+ball
and the slant board here: https://www.youtube.com/results?search_query=slant+board+stretch
Good luck.
wow I was just watching some youtube videos recommending using a tennis ball for deep tissue rolling and stretching the plantar fascia, thanks for posting those other links I will check them out. Slant board is part of my daily stretching too.
fwiw, I've been going to physical therapy for a month, and just got a heel cortisone shot from my podiatrist. Gradually this dang problem is clearing up. I'm also changing footwear for my 2015 hikes, while still using the Superfeet Orange insoles with them. Yes, calf stretching is very important, along with nutrition and foot strengthening exercises.
thanks for all the comments and input! Merry Christmas!
rocketsocks
12-21-2014, 23:34
wow I was just watching some youtube videos recommending using a tennis ball for deep tissue rolling and stretching the plantar fascia, thanks for posting those other links I will check them out. Slant board is part of my daily stretching too.
fwiw, I've been going to physical therapy for a month, and just got a heel cortisone shot from my podiatrist. Gradually this dang problem is clearing up. I'm also changing footwear for my 2015 hikes, while still using the Superfeet Orange insoles with them. Yes, calf stretching is very important, along with nutrition and foot strengthening exercises.
thanks for all the comments and input! Merry Christmas!
In addition the tennis balls, a frozen water bottle feels pretty good as well, when your done, just throw it back in the freezer for the next session...spose you could drink it as well to rotate the stock. I've had this condition for years, fascistic and Achilles tendinitis, stretching is key, even when you feel you don't need it....stay with a regime, it does help. One of the stretches I do when walking is to stand on a curb with my toes, heels suspended out and drop my heel below the level of the curb, works great for me.
fwiw, I purchased the OneStretch device about a month ago, have been doing the calf stretches 3-4 times a day for 2-3 minutes each cycle, and my plantar fasciitis/achilles tendonitis is about gone. I also do towel stretches, rolling bottom of foot on a tennis ball and/or frozen coke bottle, and stopped hiking for a month. Am about ready to try hiking again and see how it responds. I can definitely tell a larger range of flexibility in my ankles from using this device daily. Podiatrist says secret to avoiding plantar fasciitis is stretching the plantar fascia, achilles tendon, and hamstrings...they all work together on every step, and tightness in any part of the chain can cause overuse injury.
http://www.onestretch.com/
Onestretch.com By Dr. James Amis m.d. Foot and ankle surgeon in Cincinnati, he swears by this and told me a lot of phys therapists will tell you not to do this routine.
Pedaling Fool
03-20-2015, 08:41
I would love to hear any "lessons learned" or tips from other hikers here who have overcome it, or learned to hike with Achilles tendonitis. I've been doing physical therapy for a month, and had a cortisone shot 2 months ago, doing most all the recommended stretching exercises, ice, TENs, but just can't quite shake this episode. Suggestions, encouraging stories, therapy, surgery, shoes/boots, inserts, miracle vitamins, magic tea, anything out there? I'm open to new suggestions. Wanting to get over this crap before next spring. hey, have a happy Thanksgiving!
How's the PT going?
FWIW, I believe most suggestions to remedy injuries to connective tissue is way overstated, i.e. stretching, equipment, diet... In my experience many injuries to connective tissues take a very long time to heal, in most cases, but not all.
That is why I'm so big on weight training exercises (in addition to most of the other common recommendations, i.e. stretching...), because weight training is the perfect way to build up connective tissues in a controlled manner, provided you don't get crazy and do too much too soon. One of the problems with connective tissues are that they have forces imparted on them differently than muscles, this video illustrates this well... https://vimeo.com/118162021
My experience has shown me that the best way to fix issues with connective tissues are to keep exercising them in ways that don't hurt them, but still uses them (maybe with a little discomfort, but no real pain) and to use them in a way that forces full range of motion – always attempt to increase full range of motion over time. And lastly, patience, they can take (depending on extent of injury) a very long time to heal.
Whatever you do, don't stop working it out, send your body a message that it needs to heal, NOW! Too much rest (IMO) sends a signal to the body that there is no real need to heal quickly. Interesting little study on those that stop working out. https://www.yahoo.com/health/this-is-what-happens-when-you-stop-exercising-113355357618.html
Zero drop shoes work for me . My legs don't like built up heels .
Walkintom
03-20-2015, 12:00
I take 1100mg ginger root every day to help with tendonitis. Not in my ankle, but in my arms. I take this as a general wellness supplement; 2 pills in the morning after breakfast.
After trying several different things, including prescription meds, this is the thing that has worked best for me with the least amount of life disruption.
Nice thing is that if needed I can take medications without worry of interactions as I have not found any issues in this regard.