Athlete Resources

Achilles Tendon Injuries

If you are struggling with an Achilles’ tendon pain our coaches have put together the top things you can do to prevent further pain and or relapse to getting healthy again. Please read our “injured” article” in addition to this specific injury before resuming training.

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-Recognize that Achilles pain is acute; meaning more sharp and brought on suddenly.  

-You should immediately rest and not train (Follow these rules for when and how to engage again) and recovery is likely best temporarily.  

-Typical downtime may be from 3-7 days with prolonged periods last a month. (Can be more if your train through the pain vs letting it heal first) 

-Stop running; Running on the mid foot can keep the pain levels high as the repeated pounding with your weight increases inflammation. 

-Wear shoes that have a higher heal to take the pressure off the Achilles. ...This means no flip flops or walking bare foot! 

-Cycling is “ok” provided the cadence is relatively higher and you are not climbing hills in excess.  

-Moving the cycling cleat backwards on your bike shoes can help relieve stress and pressure. (This May be a temporary adjustment) 

-When coming back to running you May change your gait landing heal strike first in order to recruit more glute and hamstring muscles to take the load off the Achilles. 

-Do NOT overstretch the injury. Wait until the inflammation is gone and then do light stretching... increased stretching can actually cause more pain and the Achilles to be tight. 

 -Wait until your coach gives you the green light to run again. A suggested elliptical or treadmill routine will be critical to your rehab as well as potentially aqua running in your plan.

-When doing elliptical work make sure to keep the incline low so as not to put added pressure on the Achilles. 

-When returning to training for both the bike and the run try to stay off of hills and any inclines >3% grade.

-Advil in the beginning of the injury may help to reduce pain and inflammation.  

Remember rest is likely best!  Keep us posted, ~The TriStar Coaching Staff


More resources on working with injuries and training


Tristar Athletes Coaching