Where does it hurt?
- On or near your Achilles tendon, just above your heel
- You may actually see a small amount of swelling in the area.
- May hurt during and/or after you are done running depending on the severity
Why does it hurt?
- The calf muscles, called the gastrocnemius (gæs.trÉ‘kËˆni.mi.É™s) and the soleus, are too tight
- The heel of your shoe is rubbing your Achilles tendon and irritating it
- You run on your toes a lot and need to stretch and strengthen your calf muscles to accommodate that running style
- You have increased or changed your running regiment, such as doing too many miles, or running hills more (too) often
Road to Recovery:
-A bag of frozen corn or peas works well to conform to your heel.
- Stretch! Stretch! Stretch!
-Stand on a step/stair, with the balls of your feet on the step and your heels hanging over the edge. First keep your knees straight (but not locked), hold 30 seconds, repeat 3 times. Next try the same stretch with your knees bent a little, this stretches a slightly different muscle. Hold 30 seconds and repeat 3 times. Do this a few times a day.
- Change your training plan
-Take it easy, get some rest
- Consider buying new shoes from someone who knows something about running and feet.
- Stretch some more
- Seek professional help: a doctor and/or a physical therapist who works with runners.