Adjusting plan to let Achilles recover | 80/20 Endurance

Adjusting plan to let Achilles recover

Viewing 7 posts - 1 through 7 (of 7 total)
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  • #13697
    twengerd
    Participant

    Hi!
    My ran too much and my Achilles became sore about 3 weeks ago. I’d like to restart the 9 week 5K running program right now, and I’m wondering how I could adjust the first few weeks to let my Achilles recover more. What if I substitute half of the runs with biking workouts for a couple of weeks?
    Thanks for any advice!

    #13698
    Matt Fitzgerald
    Moderator

    Sorry to hear about your injury. You’d be wise to do only low-intensity runs the first 2-3 weeks and transfer all of the sessions with Zone X-5 work to the bike. If that goes well, try a Zone X run. If that goes well, try a Zone 3 run, and so forth until you’re comfortable opening up the full toolkit as far as running goes.

    #13713
    Jonas
    8020 Ambassador

    I had a similar issue last year with sore Achilles and calves.
    What helped me to recover apart from adjusting my training was wearing compression sleeves (or socks) during my runs. I’m not a medical professional in any way but I had the feeling it helped in reducing the impact on the muscle & tendon during the run. Maybe something worth experimenting with for you as well 🙂

    #13723
    twengerd
    Participant

    Thank you very much!!!

    #13728
    Marius T
    Participant

    Hi,

    When I had a similar problem, what also helped was a eccentric exercices program.

    I fallowed the one that is first in the list https://www.oxfordsem.net/resources/

    My advice is to start very light and progress slow.

    Marius

    #14022
    Mgalex
    Participant

    This is very useful, thanks. I had a similar issue but worse in 2019, my first year running and did too much (the classic) too soon. I stopped running for 3 months.

    It returned a few weeks ago but I learned from my mistake and eased off before it got too bad. However, this time I’m doing the 80/20. I only seem to get pain/aching when I run in zone 1. If I’m in two or three, I’m ok. Is this usual please?

    #14023
    Matt Fitzgerald
    Moderator

    What you describe would be highly unusual in the case of an Achilles tendon injury. So, my hunch is that your issue is not related to the Achilles.

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