I have been marathon training for the past 8 weeks. Two weeks ago, I felt a dull pain in my achilles tendon. To rehab, I spent last week on a bicycle. Today I ran four miles. Midway I had to stop to stretch. It's a nagging pain.
What should I do?
- An Anonymous Runner
Achilles tendonitis is an inflammation of the achilles tendon caused by tight
calf muscles, inflexible running shoes, and overpronation. If ignored, it can
develop into a partial or full rupture.
Be sure your running shoes do not have a stiff heel counter (the upper, outer
section at the back of the shoe). Look for shoes with more padding in the
heel counter. Avoid hills and stay on a more flat, cushioned running surface
like a track or treadmill. Stay off of cement, asphalt, trails and uneven
road surfaces. Stretch your calf muscles before and after your run. Apply
heat before your run and ice after your run. Also, apply capsaicin cream
which has cayenne pepper in it. Remember to wash your hands thoroughly.
Training for a marathon with an injury is a tough road to hoe. The injury
requires you to reduce your mileage, but the training tells you not to.
Ultimately, you will be the best judge of what your body can and cannot
handle. Don't be a hero, as there are many marathons to choose from.
Gotta run now,
- Coach Mindy
Mindy Solkin is a full-time, professional running coach. Among other achievements, she is certified as a Level II coach by USATF, is head coach of the Leukemia Society's Team in Training program in New York City.
Read more of Coach Mindy's wisdom in MarathonGuide.com's Training Section.