Training Comments (0) |

How many Kms should you run a week?

If you are training for a 10k, half marathon or full marathon, there is a minimum number of kms that you need to run every week, writes Nandini Reddy.

Preparing your body before the big race is important to ensure that you have the ability to endure the stress of the race. We always tend to run faster and harder on race day so how can we prepare ourselves to run by working up a good training plan. But many runners in training encounter harsh training plans that have unrealistic distances that they need to run.

But a standard training plan may not work for every one because each person’s strength and endurance level is different. One plan cannot fit everyone so it is important to assess yourself personally and see how you can train to achieve you goal while keeping your own strengths and limitations in mind.

How much should you run?

A standard understanding of training and kms per week for running various race distances is

  • 5k – New Runner (20-25 kms)/ Seasoned Runner (30-40kms)
  • 10k – New Runner (30-35 kms)/ Seasoned Runner (45-60kms)
  • 21k – New Runner (40-45 kms)/ Seasoned Runner (65-75kms)
  • 42k – New Runner (40-50kms)/ Seasoned Runner (80-90 kms)

A few training tips you can follow to determine the right running distance per week for you –

Run more if you are running longer  When you are training for a marathon your weekly training kms target should match the distance you intend to run. You need to achieve your weekly distance in three ways – long run days, fast run days and rest days. The ultimate goal to achieve the distance you intend to achieve in a week but most importantly you need to remember that the pace of your run should be slow to start with and should then progress to higher speeds. So mix up longer and shorter run to achieve the distance. If on any day you feel too tired then don’t push yourself and use that as rest and recovery day. But even if you feel well, it is important to have rest days to ensure that you are in peak health.

Higher goals means more running – Do you want to just finish the race or finish it in a particular time and at a particular pace? If you have higher goals than just finishing the race then you need to alter your weekly distance run to achieve them. You will need to worry about your endurance, sustainability and energy utilization when you want to achieve specific performance goals. The idea is to ensure that you body is able to sustain the elongated periods of running. So the longer your run, the stronger you will get to handle the longer running distances.

Pace is equally important – Running at the same pace all the time is not a good training plan. Interval training and tempo training are great ways to ensure that you experiment with different pace. The body’s running efficiency will improve during these training runs. This will make you a better runner and adapt your body to move comfortably at different paces. This will also help when you are trying to clear the last few miles and your body and muscles are already tired. You will know how to alter your pace to reduce the fatigue effect and complete the race in your goal performance parameters.

Take it slow when you run more – You may have started your first week in training with just 10kms. But as you get stronger your distances will increase. But that doesn’t mean that you run faster to gain distance. Each week you can aim to increase your distance by 10-15%. The body needs to adapt to these extra kms so it is important that you take it slow. Worry more about the quality of your run instead of just the quantity. Your body is under stress from the changes in distance and you need to be aware that you need to take it slow so that it can adapt.

Your body needs attention – Running comes with some discomfort and part of the challenge is to push your body to a new territory of fitness that it has not been in before. But remember that your body will tell you if something is not right. If you feel a sharp pain or a persistent pain then its time to stop and address it. Never run through these pains as it can lead to injury. Your body needs to heal so a rest day is equally important for your training plan. You need to give your body time to adapt to the new running regime and you can do it more efficiently if you pay more attention to the signs your body might be giving you.

Stay injury-free – In order to finish a race you need to be healthy and injury free. If you have over done your training and have ended up being injured, what’s the use of all the training. You need to be aware of your limits and learn to work to peak your performance without breaking your body. If you are running a longer race give priority to sustenance rather than speed. For shorter races you can focus on speed. But whichever way you go remember that you cannot injure yourself.

The real test of your training is on race day and you need to be at the starting line feeling strong and healthy to take on the challenge of the run ahead of you. If you are not training for a race them 10-15 kms are week is a perfect distance to just stay in shape.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

Read more

Training Comments (0) |

Three Reasons to Hire a Running Coach

If you have ever wondered whether you should invest in coaching, Radhika Meganathan in the article below will help you take an informed decision.

Running may be one of the cheapest and easily accessible sport ever because apart from good running shoes, there are practically no expenses involved. Plus, what is there to train about it? That’s what most people think, but Jo, coach at The Unit weight training studio in Kotturpuram (Chennai), disagrees. “A running coach will optimize your performance and also help you to avoid injuries. That’s why they can be invaluable,” she says.

Regardless of whether you run as a hobby or a serious passion, if you ever wondered whether you should you invest in a running coach, we present to you three reasons why you should consider hiring one!

When you face a roadblock and need a push in the right direction…

When you are stalled, a coach can absolutely get you on track. Srimathi Vardhan who lives in Manhattan says, “I started running in 2016 and did my first 10k in Chennai when I had been there for my vacation. I trained for it throughout my vacation and finished the race in 56 minutes.  But I didn’t know much about pre- and post-run stretches and ended up hurting myself after my first half marathon in 2017. So I talked to my friend who referred me to this virtual coach, who created a training plan specific to my needs. Using this plan, I trained diligently and achieved several personal best timings in 4 mile, 5 mile, 10k and 13.1 mile races. “

You are an experienced runner and feeling bored or unmotivated…

Sure you have conquered a few marathons and are quite confident of yourself and your stats. Well, you may not know it, but a coach can help you surpass your current record to hitherto unimagined heights! A lot of experienced runners get their advice and tips from running buddies and are part of clubs and quite understandably miss out on having a trained professional oversee their progress. If you have not noticed any new development in your running for a long time, and if you find yourself stuck in a rut, then you should definitely opt for a running coach, one who can help you set new and thrilling goals and help you get there.

You are new to running and you want to put your best foot forward, literally….

We get it, you just started running, you are not sure about your running stats and you want to get miles ahead without any margin for error… or you may not be so sure of your posture or pacing, and you’d like to have some professional help. Whatever your reason is, go for it if you can afford it… and let it be noted that it is practically a win-win situation, and might very well turn out to be a small investment for a long time of running with minimum injuries!

The truth is that when you opt for coaching, there is very little that can go wrong. Coaches are equipped to instruct runners of all levels on managing different training loads and help them avoid common training errors, such as wrong posture, wrong pacing, inadequate recovery time etc. Of course you can learn all these stuff by yourself at some point, sure, but if you can afford it and you have had enough of running without supervision, then you’re better off saving time (and minimizing injury risks) by opting for a running coach.

ABOUT THE AUTHOR

 

Radhika Meganathan is a published author who is an advocate for healthy living, she practices sugar-free intermittent fasting, all-terrain rambling and weight training.

Read more

Training Comments (0) |

How to Choose a Running Coach

So what do you have to look for while shopping for a running coach? Radhika Meganathan demystifies the process.

You are excited because you’ve finally decided to up your game and hire a running coach. You have made inquiries at your gym, trawled through reviews online and on social media, and have also listed to recommendations from your friends /running buddies. And now, you have a name. Only, you are not sure how to know if they are the right one for you.

Fear not, we at the Finisher have compiled a template of questions just for you, that you can ask to your shortlisted choices before choosing one of them as your running coach.

BACKGROUND CHECK: What makes them great? What are their qualifications, credentials, accreditation? Are they still running? A non-running profile is not really an issue, a lot of retired athletes and runners offer terrific coaching, but you should be aware of where your coach currently stands in the sport, and whether they have relevance experience training for any specific marathon you are training for.

MODE / NATURE OF COACHING: Is it live, or virtual? If it is an online coaching option, would that work for you? What is your preference, and are you willing to go out of your comfort zone and experiment, or would that be too distracting? Are they willing to connect with you organically, and customise a plan just for you, or will they be selling a pre-packaged regimen to you?

FREQUENCY OF COACHING: Daily, weekly, fortnightly? What about breaks? What if you have to travel or forced to take days off from the coaching? Will they adjust to the changes in your schedule and redraft your training plan accordingly?

VENUE AND ACCESSIBILITY: Does the trainer come to your neighbourhood track, or do you have to go to him? If it’s the latter, do you have to spend on a long commute each time you meet with your coach? It can get surprisingly difficult to make use of a coach when their hours or location is not ideal for you, and if you have a busy lifestyle and cannot find the bandwidth to make it work.

COMMUNICATION STYLE: Did you have a chance to talk with them, either on phone or face to face? This step is important because first impressions are important. How does the person come across to you? Are they encouraging, positive, inspirational?

COACHING PHILOSHOPY: Ask them about their coaching MO, philosophy and ethics. How does it strike you? What do they think of their own coaching, and how do they articulate their ideas and plans for you, and for the sport in general. Do you see yourself being led by them for the next few months, years?

COST OF COACHING: How does the coaching cost? Is it an amount that you can comfortably afford for at least the coming two years? Is the coach clear on what training will be included with the rates? Is it all done with a proper binding contract?

After all the questions given above, comes the most important step: ask for references. A reference who is not your friend (or theirs!) can give you far more objective information. Do the references highlight and demonstrate the magic that you need, from the coach? Is your coach completely aligned to what your specific goals and talents are, and can they be focused enough to get from amateur to amazing?

No matter how highly the coach comes recommended to you, make an effort to talk to their past and current clients, mentees and trainees, and drop in for a trial session before committing to a contract. This will help you in taking a real time decision without blindly relying on your guts or a glowing reference.

ABOUT THE AUTHOR

 

Radhika Meganathan is a published author who is an advocate for healthy living, she practices sugar-free intermittent fasting, all-terrain rambling and weight training.

Read more

Training Comments (0) |

How to fix Heel Pain?

If you have stepped out of bed and experienced a sharp pain in your heels, then you need to learn these remedies, writes Nandini Reddy.

Painful soles and a feeling like a million needles are pricking your heels is the hallmark symptom of heel pain. This is also the first symptom that tells you that the connective tissue in your sole is strained and inflammed and you could be seeing an onset of plantar fasciitis.

Once you experience this heel pain, the recovery period is long and slow. If you are in pain already or if you wish to avoid the injury then there are few cautionary tips for you to follow:

Re-think you training program

If you are experiencing heel pain then you need to inform your running coach or work with a physiotherapist who can alter your program. You will need to make changes in your speed, distance, gear and running terrains. Hilly and uneven terrain should be completely avoided as long as you have the heel pain. Work on getting different footwear that will support your foot.

Balance Rest and Stress

Opt for a running shoe that is a better fit. You will need to find a shoe with better arch support and cushioning on the heel. This will be less stressful on your foot. Get used to the new shoes by walking in them first. Strengthen and repair your damaged tissue and the surrounding muscles that offer support to the foot. Calf strengthening exercises are extremely important and your core stability is also paramount.

Relieve your Symptoms

Use a foot roller or a tennis ball and move your foot over it to relieve the muscle pain. You can also use a frozen water bottle to relieve the pain. These are for temporary relief of symptoms only. There are massage therapies available to manage the pain as well. These may not resolve the problem but are useful for temporary relief.

Don’t stop moving

Resting and not moving will not improve your problem. Aerobic exercise is the best way to take care of an inflammation. If you find it difficult to run then opt for an elliptical machine or running in a swimming pool. Essentially opt for a low-impact exercise that doesn’t put pressure on your foot.

Suggested Exercises

Calf raises are the best exercise to do to repair your heels. This exercise improves tissue quality and stretches out the stressed tissue bringing relief. This also works on the surrounding muscles and strengthens them as well. This can be done several times through the day.

The most important thing to remember is that recovering from heel pain needs patience.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

Read more

Training Comments (0) |

The First 2 hours after a Marathon

What to do and not to do right after finishing a marathon, writes Nandini Reddy.

Celebrate because you just finished a marathon, one of the best endurance challenges. Once you cross the finish line there are a few essential things you need to do in order to ensure that you do not hate yourself for running the marathon. It is best to have a game plan for recovery ready so that you are not regretting running the race tomorrow.

Don’t collapse to the floor

It might seem like an appealing idea to just drop to ground once you are across the finish line because legs must already be feeling like lead. But if you do not do that you will be doing yourself an enormous favour. When you just sit down or lie down once the race finishes you risk stiffening or pulling your muscle. As tempting as it might be, try and resist the urge until you have finished stretching. The best way to recover is slowly waking around the finisher’s holding area as it helps clear the excessive lactic acid that has build up in your muscles during the race.

Also since your body was working in the maximum heart rate zone, its never a good idea to abruptly stop because this will cause blood pooling in your legs and your blood pressure is also likely to drop. You will most likely feel dizzy or light-headed.

Drink, Drink, Drink – only Water

The moment you finish the race, your top priority should be to re-hydrate yourself. You can use running salts tablets also an active way to recover along with water. The amount of fluid you need depends on the length of the race, the weather conditions and how much fluid you drank during the race. If you want to know if you are hydrated well then just go for the old urine colour test. If your urine is dark yellow then you are dehydrated.

Stretch it out

Do static stretches that focus on your quads, hamstrings and calf muscles. Hold the stretches for 6 long inhales and exhales. These stretches will promote better blood flow and help recover your muscles quickly. You are less likely to experience DOMS (delayed onset muscle soreness) if you stretch well.

Get rid of the sweaty clothes

Your clothes will be soaked in sweat post the race. If you have someone meeting you at the finish line, ask them to carry a t-shirt for you. The cold sweat evapourating off your body might reduce your body temperature quickly and cause you to catch chill. Apart from that you might not make for great company in your sweaty clothes.

Use compression socks

Compression socks might look dorky but they are great for preventing blood pooling in your legs. Wear the socks up to the knees and you can keep them on for the rest of the day. Take them off while going to bed at night.  They are great to prevent swelling and reduce lactic acid built-up.

Don’t load the fats

While you run your stomach is the last place that gets blood supply as its not working at the time, so avoid fatty food that needs more effort to digest right after the race. The key for recovery is to get carbs into your body within 60 mins of finishing the race. You can try liquid carbs like a chocolate milkshake or a fruit juice instead of trying to chow down a sandwich. Also within two hours of finishing the race you need to have protein. It may be in the form of a whey protein drink instead of a steak.

Ice Bath

Once you are back home, give yourself a cold or ice water bath depending on the weather you were running in. You can add epsom salts and soak you feet to relieve the stress. This will help relax your muscles and prevent any further damage.

Listen to your body over the next few days and do not stress or strain it. Take light walks to ensure that you keep moving and don’t dedicate yourself to the couch but high intensity exercises can be avoided.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

Read more

Training Comments (0) |

Better your Run Timing

Whatever distance you are running, as a runner you always want to better your time, writes Deepthi Velkur.

Short or long distance runners always focus on improving time to give their performance an extra edge. You can better your running time with simple changes listed here and thus make your runs more gratifying with a reduced risk of injury.

Tweak your running technique

Changes in your running style make a world of difference to your efficiency, timing and injury risk. Follow simple techniques like running tall with the body leaning slightly forward, striking the ground between your heel and forefoot, swinging arms back and forth at a 90-degree angle, loosening up your shoulders and holding up your chest to maximize the oxygen intake.

Stride Turnover

Increase your cadence with shorter strides. Try and land 180 times a minute with your feet landing below your body. If your falling behind, strive on improving your cadence by 5% each time till you reach the target of 180.

Speed bursts Incorporate speed drills into your routine such as fartlek, interval and tempo workouts. Alternating between fast and slow runs and variations in the distance covered with each run aids in strengthening your muscles and improve your running time and efficiency. Plan one long run per week at a pace up to 75 percent of your race pace. Mix it up by adding short, fast runs, done at race speed, and intervals during the week. A hill workout also builds strength and endurance thereby increasing your timing.

Get Uncomfortable Do not be scared of getting uncomfortable. When you are first picking up your pace your whole body will burn and your lungs will be screaming for you to stop. You will have more lactic acid build up and might feel fatigued. It may be a strange feeling to experience but as you practice the stress of the sensation will be replaced by happiness.

Strength Training Once or twice a week of strength training that includes exercises like burpees, squats, single-leg dead-lifts, lunges, and planks. Body weight exercises, involving 10-20 reps per set, are effective, but 4-6 reps per set with heavy weights are better for improving speed.

Watch your diet Running helps burn calories and it is essential to follow a good nutritious diet that includes complex carbohydrates, fruits, and vegetables, good fats and protein. This assists in increasing glycogen stores and builds muscle mass that will help you pick up your running pace.

Good running shoes Getting too much out of your running shoe is not advisable as they begin to lose their cushioning and stability, affecting both your gait and cause injury. It is recommended to change your running shoes every 400 to 800 km depending on the surface you run and wear and tear of the shoe.

Adequate rest Rest is critical to your recovery and prevention of injury. Taking a complete day off in the week helps your muscles to build and repair themselves.  Running with strained muscles means that you will not be able to push your body beyond a limit and you might also tire faster.

Hill Training Running on slopes is a great way to build strength. Find a fairly steep climb that will give you at least a 50 -100 m uninterrupted stretch. Run hard and fast uphill and walk down slowly. Repeat at least 5 times to start with and then increase the repetitions and number of days.

It is possible to shave off the seconds, and eventually the minutes from your finish timing. Train smart and run hard and you should definitely better your race timings.

ABOUT THE AUTHOR

 

Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.

Read more

Training Comments (0) |

Quick Fixes to improve your Running

If you want to keep advancing as a marathoner then it is important to become an efficient runner, writes Nandini Reddy.

Runners are always looking to improve timing, speed and technique. The more efficient they become – the faster they progress as runners. In the recent times there have been several new innovative running techniques that have evolved and been adopted by runners across the world. But aside from extensive training schedule changes you can also look to improve your running efficiency sneaking in a few quick fixes.

Learn to Sprint

Sprinting can become a part of your training schedule with ease. You will need to add sprinting at maximum intensity to your training schedule at least 3 times a week. Why does this help? Essentially because sprinting pushes you to your limits of capacity and your energy is purely converted to speed. In the process your stride improves and thus boosts your running technique. Start with doing 5-10 sprints in 10-15 second bursts. This you can alter or vary according to your running level.

Train Barefoot

Most running shoes come with extra cushioning and are fixed with more technology than your laptops. But this extra compensation from the shoe means you don’t pay attention to your strides because your shoes compensates when you over-stride. While this might not be noticeable in the short run, you will notice that you are tiring out faster in the long run. Getting the right stride length is crucial to becoming a more efficient runner. It also reduces the risk of injury and conserves your energy. If you find barefoot too uncomfortable then opt for shoes that have less cushioning so that you can run comfortably in the right stride length.

Get Flexible

Our jobs today do not let us move around much. Most of us are sitting 90% of the time at office. This can stiffen your hip flexors and that can ruin your running efficiency. When the hip flexors are tight, it makes it hard to push off and your stride get affected and you will also consequently use more energy to generate the same thrust. So remember to stretch and work out your hips so that there is improved flexibility.

Squat it

Squats can strengthen muscle groups that are important for running. Work in at least 3 days of strength training and ensure you do squats. Strengthening the muscles means that you can run faster and remain injury free. Watch your squatting technique so that you can get the maximum effect.

Lean it

Leaning slightly forward can make a world of difference. The slight forward lean is a technique that skiers use to engage their whole body. This allows for better form and makes running slightly less tiresome. This also prevents you from sinking into your hips. The idea is the maintain a straight back and then following the skier slight forward lean is a good running form.

Simple changes can help you run faster and longer and make your runs more enjoyable.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

Read more

Training Comments (0) |

Improve your running gait

If you are serious about running, and running injury-free, you should get a gait analysis, preferably from a professional trainer, writes Radhika Meganathan.

“Gait is the movement created when you move your legs and arms to run. So a gait analysis tells you what your running style is and how you can improve it for the better,” says Karthik FC, coach at The Unit strength training studio in Chennai. “No matter what your fitness level or running level is, you can change your gait to suit your goals.”
Every runner has a unique style and if yours reveal to be less than ideal, no sweat, you can easily remedy that. While revising your gait, here are some things to check for:

1. Posture: Run tall and lean slightly forward to get the right incline on your back. Old habits die hard and if you tend to

slouch, this may be hard at first, but trust us, it gets better. “As you run longer and frequently, your body will learn the right posture by practice. In fact, if you are a keen learner, it only takes a month to correct your gait,” says Karthik.

2. Core: A lot of runners underestimate the importance of breathing and core strength, so make sure you breathe the right way (your tummy should go in when you breathe out) and get your abs workout without fail. Another tip is to learn how to use your glutes to land on the ground, instead of relying on footwork alone. Strength training will help you with this.

3. Feet: Stride length and foot strike are the words you will be using a lot, when you concentrate on how your foot hits the ground when you run. Heel strike puts pressure on your knees, so your goal must be midfoot strike. As much as possible, keep your stride length short, rather than long. Train your feet to land underneath you and not in front. The closer your foot remains to your body, lesser are the chances of injuries.

4. Rhythm: Optimum and smooth cadence are the holy grail that every serious runner aspires for. Once your posture and feet strike are in sync, your rhythm will fall into place. If you are interested in biomechanical techniques to enhance your gait, ChiRunning, Evolution Running, and Stride Mechanics are some of the latest models advocated by running gurus in the world, and if you want to explore some of these techniques, you can look it up online and have a chat with your trainer (or contact these organisations directly).

5. Equipment: Yes, we are talking about shoes! Perhaps the best way to ensure mid foot strike is to pick a shoe that supports that strike. “Ideally, you should change your shoes for every 1000 kilometer you run. I know it’s tough to track the distance you run, but if you are a serious runner, you cannot use the same shoes for years, because doing so will leave damage inside your soles and will impact your gait” says Karthik. “A6 and New Balance are some shoes that are very gait-friendly. “

If you are an aspiring or new runner, it may be easier to learn a good gait at the beginning itself. That said, if you are an experienced runner, then in no time will you be able to enhance your running cadence and posture. But still, it’s worth to remember that as one ages, the body undergoes inevitable physical changes and this often means that your gait and form also gets affected. So do not be annoyed or apprehensive about constant updating requirements.

Just keep a positive outlook, look out for any changes in your body and train accordingly!

ABOUT THE AUTHOR

 

Radhika Meganathan is a published author who is an advocate for healthy living, she practices sugar-free intermittent fasting, all-terrain rambling and weight training.

Read more

Training Comments (0) |

Frustrating Heel Pain

Achilles tendon is the most used when you run, so injury to that can be heartbreaking, writes Deepthi Velkur.

Sports injuries both acute and chronic can be very debilitating in nature and the recovery time is prolonged and frustrating. Injuries can lead to weakness in a particular area and may increase the chance of re-injury if neglected.

Some of the most common injuries suffered by sportspersons need professional attention and proper diagnosis under their guidance can lead to quick recovery causing no side effects. Achilles tendonitis is one of the most common athletic injuries. Any person who runs or participates in a sport that involves running risks experiencing Achilles tendonitis. Most injuries caused to the tendon are a result of gradual wear and tear to the tendon from overuse or aging.

Understanding ‘Achilles Tendonitis’

The Achilles tendon is a band of tissue that connects the calf muscles to the back of your foot and is considered to be the strongest tendon in your body. When you run, there are a lot of forces working on your Achilles tendon that cause microtraumas that are usually repaired by the body while resting. When there is lack of proper rest between training sessions, these traumas don’t fully recover causing an inflammation to occur. Joe Uhan, a physical therapist, coach and ultrarunner quotes “ Achilles Tendonitis is an acute inflammation of the tendon that runs along the back of the ankle”. He also adds by saying” Achilles tendinitis can be confused with other injuries, such as heel problems, but the hallmark sign is “if you’re pinching the Achilles and it’s really sore,”. If one experiences symptoms such as severe pain, swelling, tightness, redness or increased temperature, checking with a sports doctor or physiotherapist is recommended.

Potential Causes

  • Over-training
  • Change in training surface
  • Flat feet
  • Tight hamstring and calf muscles – could be a lack of proper warm-up or cooling down stretches
  • Constant use of high heels
  • Poor footwear
  • Hill running

Some recommended treatment options

  • Adequate rest for the damaged tendon is important.
  • Orthotics is a simple yet effective treatment is to wear heal pads which reduces the tension on the tendon.
  • Ice helps in reducing the pain and inflammation.
  • Professional physiotherapy will provide for deep transverse frictions as part of the exercise routine. A massage as well as ultrasound treatment will help improve blood flow to the area and realign the damaged fibers to promote healing.
  • Low impact exercises activities like swimming and cycling exert less strain on the Achilles tendon than running and jumping.
  • Stretching is a must in treating the Achilles tendon. When the calf muscles are stiff, stretches help in reducing the tension on the tendon. Stretching to be avoided when the resisted plantarflexion (e.g. rising up onto your tiptoes) is pain-free else it can lead to further damage.
  • Strengthening Exercises – Strengthening of calf muscles helps reduce the strain on the tendon. Simple exercises like keeping one knee straight, lean forward against the wall and place heel on the ground. The second exercise would be to bend the knee, place the other leg in front and push your hips toward the wall in order to stretch the calf muscles and the heel cord. Hold the position for 10 seconds, relax and repeat the exercise for 20 times for each foot.
  • Eccentric Exercises – This involves working the muscles by increasing tensile strength and the length of the tendon, and causing hypertrophy where the tissues increase in volume thereby helping in relaxation and lengthening of the tendon.

Process of Recovery

Recovery is usually slow as the supply of blood to the tendon is poor, reducing the oxygen circulation and nutrients required for the healing process. It takes between three and six months of consistent Achilles tendonitis treatment to recover completely. A good amount of rest from aggravating activities will allow the tendon to heal faster. It is advised by leading physiotherapists to start treatment of Achilles tendonitis early to avoid aggravating the injury.

 

ABOUT THE AUTHOR

 

Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.

 

Read more