Achilles Pain

[nogoodnamesleft]

I hurt (not ruptured) my Achilles tendon a couple of years ago, saw a physio but it wasn't serious and was given exercises to help it recover (which I did). It's never got back to 100% but really hasn't been an issue.

But last week digging a trench (pick axe, spade, in and out of trench, all unusual muscle use for me). Then a harder ride (for some reason) and it's gone persistent 3/10 pain/discomfort at heel attachment. sometimes the pain/discomfort moves up to tendon attachment to muscle but next day it's at heel attachment.

I can walk around house with a slight limp, I could go ride but find I'm paranoid about making it worse where I really need it to improve.

Few years back physio highlighted to keep using but keep 3/10 or below but trouble is during ride it's fine, it's a few hours later that the pain/discomfort starts.

Current intent to see physio again but can't for a couple of weeks. In meantime anybody got thoughts about "keep riding" vs "rest" (in general many say "rest" but I've found with muscle strains "use" is often far better, just what level of use).

Many thanks

 

[Ming the Merciless]

Gentle ride, as flat at possible, and keep in a low gear and spin. I would not do longer than an hour “active recovery” ride if my achilles was sore. Definitely not a group ride where others will tempt you to push harder.

If you use cleats, move them as far back as you can on the shoe. Causes less strain on the achilles.

 

[CXRAndy]

RICE
Rest, ice, compression and elevation.

I bought some reusable heat/freeze gel pads with velcro elasticated strap. They have been a godsend in recovering from knee, back and variety of muscle injuries over the years.

The trick is to ice as soon as you get a problem to reduce swelling. Rest as much as needed.

If possible after a day or two some very light exercises that don't flare the problem. Then warmth or cold depending which is the most effective for your injury