Managing A Flair Up Of Achilles Tendonitis

It's been a few weeks since I have reset my goals and increased the volume and consistency of my training. Usually I have few issues with a bump in training volume, but this time around, I've had the dreaded discomfort and the potential of getting Achilles Tendonitis. This is something, that left unchecked, will become an issue and have me putting a hold on training. So what can I do? What am I actually dealing with?

Achilles tendonitis is a common but painful condition that affects the Achilles tendon, which is the thick band of tissue that connects the calf muscles to the heel bone. This condition typically arises from overuse, sudden increase in physical activity, or repetitive stress on the tendon, often experienced by athletes or individuals who engage in vigorous physical activities. The main symptom of Achilles tendonitis is pain and stiffness in the back of the heel, which can range from mild discomfort to severe agony, making activities like walking, running, or even standing on tiptoe difficult. If left untreated, Achilles tendonitis can lead to more severe complications like tendon tears, making it essential to seek early medical attention and implement appropriate measures to manage and alleviate the discomfort.

Effective management of Achilles tendonitis involves rest, ice, and anti-inflammatory medications to reduce pain and swelling. Physical therapy and exercises can help strengthen the tendon and improve flexibility, while proper footwear and orthotics may prevent further strain. In some cases, severe or persistent Achilles tendonitis may require more advanced treatments, such as corticosteroid injections or even surgery. However, with timely intervention and a focus on prevention, individuals can often recover from Achilles tendonitis and return to their regular activities with minimal disruption.

Now, my case is not serious nor a chronic issue that I have dealt with in the past. The key for all of us is to recognize the symptoms of any injury and give our body's time to adjust to our training and heal along the way. My flare up came from a little too much running and a couple of long days coaching my Cross Country Team. It was actually after a Cross Country Meet where the most discomfort was felt and the need to back off my own running became evident to me. As such, I turned all of my running activities became indoor biking. Instead of three runs and two rides in a week, I turned to the wonderful world of Zwift to handle all of my endurance training and filled my week with rides. The ability to manage my effort indoors, pay attention to how my leg felt as I trained and have a great time, made my gentle recovery enjoyable and never felt like I lost any fitness.

As I look ahead, planning my next week, I think I will continue with my "active rest" until late in the week, where I will reintroduce running. There is so much fitness to gain with what I can do on Zwift and am able to maintain my consistency, and habitual behavior that I want to keep as I move into the future phases of my training.