Image credit: Iker Ayestaran
A reader asks: What is the best way to get rid of a sore Achilles tendon?
Although in my late sixties, I am still a keen fell runner and aware that it gets better with rest.
However, every time I resume my training, the symptoms return.
Dr Mark's reply
Anyone can get Achilles tendonitis but it is a common overuse injury in joggers and runners like you. Factors that make it more likely to happen include poor footwear, tight hamstrings, hill running and frequent changes in terrain.
Not that you have to do any exercise to be at risk, as it becomes more common with age. It can be a particular problem in people with flat feet and in women who spend a lot of time in high heels (this can shorten their tendons, putting them under more strain).
Classic symptoms include a tender or swollen tendon, and pain behind or above the heel when walking or running, particularly first thing in the morning. It may also hurt if you stand on tiptoe.
Given you are a regular runner I would consult a physiotherapist first. They will be able to confirm the diagnosis and refer you on to your GP if in doubt. In some areas of the UK you can self-refer to an NHS physio, or see a private one if you can afford it – it would be money well spent for someone as active as you.
The two basics of successful treatment are to rest the tendon by cutting back on training, or even stopping your running for a while, switching to non-weight-bearing alternatives such as cycling, and to do stretches like heel drops.
A good physiotherapist will be able to give you specific advice on how to adjust your training regime and demonstrate the different techniques required for the exercises, which are more complicated than simple calf stretches.
And be patient: expect recovery to take many weeks – and in some cases many months.
If you ignore the pain and push on, you risk tearing or rupturing the tendon, which can mean having to wear a walking boot or plaster, and even surgery.
For over four decades, Saga Magazine has been bringing you inspiring stories, trusted advice, and articles that matter. Now you can enjoy every issue delivered to your door at our lowest-ever price.
The simple exercise that could help you stay independent for longer.
Facial weakness, a sudden headache and dizziness can all be signs of a stroke, we've got the facts from an expert.
Knee pain is more common as we age: to help we've got the best advice from 3 leading experts with easy ways to make a difference.
Do you know the symptoms of a heart attack? Here’s what to look out for, and how to prevent one.
Front, back or side? Which sleeping position is best for you as you get older, and which ones you should avoid
