Achilles tendonitis advise

Sethvir said:

I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back end of
a large retail store, meaning a lot of lifting boxes and walking an average
of 15 miles a day (measured). I bike 50+ miles a week road and trail, lift
free weights twice a week, and play softball. Overall I'm really happy with
my state of fitness and energy level, except...

Lately I've had some pain and swelling in my lower left achilles tendon.
Not debilitating, but it really stiffens up when I stop / sit for a while.
I get some relief from ibuprophen, and icing helps as well. Anyone have
success treating similar symptoms? I understand that "total" rest might be
best, but don't want to give up my activities.

Keep icing it. Also consider placing a heel lift in your shoe when you're at
work -- and be attentive to the footwear you're using at work. Walking very
high mileage (15 miles a day is pretty high!) in the wrong shoe could make it
worse.

Avoid anything that places stress on the tendon. Most of the exercises you're
doing should be OK. In particular, lifting and biking should be fine. I've
had achilles tendon problems, and lifting weights (even calves) didn't aggravate
the injury at all. Softball could be a problem, because it involves a lot of
fast acceleration from a standstill. Half a dozen or so hard accelerations is
already enough to aggravate it, if it's already injured. I'd recommend either
cutting it out, or at least look for ways to avoid running too hard when you play it.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

In article <[email hidden]>,

Donovan Rebbechi said:

Sethvir said:

I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back end of
a large retail store, meaning a lot of lifting boxes and walking an average
of 15 miles a day (measured). I bike 50+ miles a week road and trail, lift
free weights twice a week, and play softball. Overall I'm really happy
with
my state of fitness and energy level, except...

Lately I've had some pain and swelling in my lower left achilles tendon.
Not debilitating, but it really stiffens up when I stop / sit for a while.
I get some relief from ibuprophen, and icing helps as well. Anyone have
success treating similar symptoms? I understand that "total" rest might be
best, but don't want to give up my activities.

Keep icing it. Also consider placing a heel lift in your shoe when you're at
work -- and be attentive to the footwear you're using at work. Walking very
high mileage (15 miles a day is pretty high!) in the wrong shoe could make it
worse.

Avoid anything that places stress on the tendon. Most of the exercises you're
doing should be OK. In particular, lifting and biking should be fine. I've
had achilles tendon problems, and lifting weights (even calves) didn't
aggravate
the injury at all. Softball could be a problem, because it involves a lot of
fast acceleration from a standstill. Half a dozen or so hard accelerations
is
already enough to aggravate it, if it's already injured. I'd recommend either
cutting it out, or at least look for ways to avoid running too hard when you
play it.

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Heavy eccentrics. Use a heavy weight for calf raises using both legs and
then switch to the achilles that is bothering you and lower the weight
very, very slowly. It sounds crazy, but there was an excellent study
done on this technique and it had a higher success rate than other
interventions used - most notably drugs.

It sounds crazy, but it really works. Do heavy eccentric calf raises
daily if you can. If I don't have access to a calf machine I'll do a few
reps on the stairs.

--
Keith

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Donovan Rebbechi said:

Sethvir said:

I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back
end of
a large retail store, meaning a lot of lifting boxes and walking an
average
of 15 miles a day (measured). I bike 50+ miles a week road and trail,
lift
free weights twice a week, and play softball. Overall I'm really happy
with
my state of fitness and energy level, except...

Lately I've had some pain and swelling in my lower left achilles
tendon.
Not debilitating, but it really stiffens up when I stop / sit for a
while.
I get some relief from ibuprophen, and icing helps as well. Anyone
have
success treating similar symptoms? I understand that "total" rest
might be
best, but don't want to give up my activities.

Keep icing it. Also consider placing a heel lift in your shoe when you're
at
work -- and be attentive to the footwear you're using at work. Walking
very
high mileage (15 miles a day is pretty high!) in the wrong shoe could
make it
worse.

Avoid anything that places stress on the tendon. Most of the exercises
you're
doing should be OK. In particular, lifting and biking should be fine.
I've
had achilles tendon problems, and lifting weights (even calves) didn't
aggravate
the injury at all. Softball could be a problem, because it involves a lot
of
fast acceleration from a standstill. Half a dozen or so hard
accelerations
is
already enough to aggravate it, if it's already injured. I'd recommend
either
cutting it out, or at least look for ways to avoid running too hard when
you
play it.

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Heavy eccentrics. Use a heavy weight for calf raises using both legs and
then switch to the achilles that is bothering you and lower the weight
very, very slowly. It sounds crazy, but there was an excellent study
done on this technique and it had a higher success rate than other
interventions used - most notably drugs.

It sounds crazy, but it really works. Do heavy eccentric calf raises
daily if you can. If I don't have access to a calf machine I'll do a few
reps on the stairs.

Good to know Keith.

Is there any thoughts or theories as to why the eccentrics are so effective
for this application?

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Donovan Rebbechi said:

Sethvir said:

I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back
end of
a large retail store, meaning a lot of lifting boxes and walking an
average
of 15 miles a day (measured). I bike 50+ miles a week road and trail,
lift
free weights twice a week, and play softball. Overall I'm really happy
with
my state of fitness and energy level, except...

Lately I've had some pain and swelling in my lower left achilles
tendon.
Not debilitating, but it really stiffens up when I stop / sit for a
while.
I get some relief from ibuprophen, and icing helps as well. Anyone
have
success treating similar symptoms? I understand that "total" rest
might be
best, but don't want to give up my activities.

Keep icing it. Also consider placing a heel lift in your shoe when you're
at
work -- and be attentive to the footwear you're using at work. Walking
very
high mileage (15 miles a day is pretty high!) in the wrong shoe could
make it
worse.

Avoid anything that places stress on the tendon. Most of the exercises
you're
doing should be OK. In particular, lifting and biking should be fine.
I've
had achilles tendon problems, and lifting weights (even calves) didn't
aggravate
the injury at all. Softball could be a problem, because it involves a lot
of
fast acceleration from a standstill. Half a dozen or so hard
accelerations
is
already enough to aggravate it, if it's already injured. I'd recommend
either
cutting it out, or at least look for ways to avoid running too hard when
you
play it.

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Heavy eccentrics. Use a heavy weight for calf raises using both legs and
then switch to the achilles that is bothering you and lower the weight
very, very slowly. It sounds crazy, but there was an excellent study
done on this technique and it had a higher success rate than other
interventions used - most notably drugs.

It sounds crazy, but it really works. Do heavy eccentric calf raises
daily if you can. If I don't have access to a calf machine I'll do a few
reps on the stairs.

Think that'll work on elbow tendonitis using bicep curls?

In article <[email hidden]>,

JC Der Koenig said:

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Donovan Rebbechi said:

On 2005-06-28, Sethvir <[email hidden]> wrote:
> I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back
> end of
> a large retail store, meaning a lot of lifting boxes and walking an
> average
> of 15 miles a day (measured). I bike 50+ miles a week road and trail,
> lift
> free weights twice a week, and play softball. Overall I'm really happy
> with
> my state of fitness and energy level, except...
>
> Lately I've had some pain and swelling in my lower left achilles
> tendon.
> Not debilitating, but it really stiffens up when I stop / sit for a
> while.
> I get some relief from ibuprophen, and icing helps as well. Anyone
> have
> success treating similar symptoms? I understand that "total" rest
> might be
> best, but don't want to give up my activities.

Keep icing it. Also consider placing a heel lift in your shoe when you're
at
work -- and be attentive to the footwear you're using at work. Walking
very
high mileage (15 miles a day is pretty high!) in the wrong shoe could
make it
worse.

Avoid anything that places stress on the tendon. Most of the exercises
you're
doing should be OK. In particular, lifting and biking should be fine.
I've
had achilles tendon problems, and lifting weights (even calves) didn't
aggravate
the injury at all. Softball could be a problem, because it involves a lot
of
fast acceleration from a standstill. Half a dozen or so hard
accelerations
is
already enough to aggravate it, if it's already injured. I'd recommend
either
cutting it out, or at least look for ways to avoid running too hard when
you
play it.

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Heavy eccentrics. Use a heavy weight for calf raises using both legs and
then switch to the achilles that is bothering you and lower the weight
very, very slowly. It sounds crazy, but there was an excellent study
done on this technique and it had a higher success rate than other
interventions used - most notably drugs.

It sounds crazy, but it really works. Do heavy eccentric calf raises
daily if you can. If I don't have access to a calf machine I'll do a few
reps on the stairs.

Think that'll work on elbow tendonitis using bicep curls?

I'd definately try it.

--
Keith

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

JC Der Koenig said:

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,
Donovan Rebbechi <[email hidden]> wrote:

> On 2005-06-28, Sethvir <[email hidden]> wrote:
> > I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back
> > end of
> > a large retail store, meaning a lot of lifting boxes and walking an
> > average
> > of 15 miles a day (measured). I bike 50+ miles a week road and
> > trail,
> > lift
> > free weights twice a week, and play softball. Overall I'm really
> > happy
> > with
> > my state of fitness and energy level, except...
> >
> > Lately I've had some pain and swelling in my lower left achilles
> > tendon.
> > Not debilitating, but it really stiffens up when I stop / sit for a
> > while.
> > I get some relief from ibuprophen, and icing helps as well. Anyone
> > have
> > success treating similar symptoms? I understand that "total" rest
> > might be
> > best, but don't want to give up my activities.
>
> Keep icing it. Also consider placing a heel lift in your shoe when
> you're
> at
> work -- and be attentive to the footwear you're using at work. Walking
> very
> high mileage (15 miles a day is pretty high!) in the wrong shoe could
> make it
> worse.
>
> Avoid anything that places stress on the tendon. Most of the exercises
> you're
> doing should be OK. In particular, lifting and biking should be fine.
> I've
> had achilles tendon problems, and lifting weights (even calves) didn't
> aggravate
> the injury at all. Softball could be a problem, because it involves a
> lot
> of
> fast acceleration from a standstill. Half a dozen or so hard
> accelerations
> is
> already enough to aggravate it, if it's already injured. I'd recommend
> either
> cutting it out, or at least look for ways to avoid running too hard
> when
> you
> play it.

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle
sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Heavy eccentrics. Use a heavy weight for calf raises using both legs
and
then switch to the achilles that is bothering you and lower the weight
very, very slowly. It sounds crazy, but there was an excellent study
done on this technique and it had a higher success rate than other
interventions used - most notably drugs.

It sounds crazy, but it really works. Do heavy eccentric calf raises
daily if you can. If I don't have access to a calf machine I'll do a
few
reps on the stairs.

Think that'll work on elbow tendonitis using bicep curls?

I'd definately try it.

I will. Definitely.

Hobbes said:

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Yeah, I did see it. Still not sure what to make of it. It's definitely worth
a try for a long time AT sufferer, but I'd put other items in front of it
on the list, especially desisting from whatever caused the injury.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Hobbes said:

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Yeah, I did see it. Still not sure what to make of it. It's definitely worth
a try for a long time AT sufferer, but I'd put other items in front of it
on the list, especially desisting from whatever caused the injury.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

In article <[email hidden]>,

Lee Michaels said:

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Donovan Rebbechi said:

On 2005-06-28, Sethvir <[email hidden]> wrote:
> I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back
> end of
> a large retail store, meaning a lot of lifting boxes and walking an
> average
> of 15 miles a day (measured). I bike 50+ miles a week road and trail,
> lift
> free weights twice a week, and play softball. Overall I'm really happy
> with
> my state of fitness and energy level, except...
>
> Lately I've had some pain and swelling in my lower left achilles
> tendon.
> Not debilitating, but it really stiffens up when I stop / sit for a
> while.
> I get some relief from ibuprophen, and icing helps as well. Anyone
> have
> success treating similar symptoms? I understand that "total" rest
> might be
> best, but don't want to give up my activities.

Keep icing it. Also consider placing a heel lift in your shoe when you're
at
work -- and be attentive to the footwear you're using at work. Walking
very
high mileage (15 miles a day is pretty high!) in the wrong shoe could
make it
worse.

Avoid anything that places stress on the tendon. Most of the exercises
you're
doing should be OK. In particular, lifting and biking should be fine.
I've
had achilles tendon problems, and lifting weights (even calves) didn't
aggravate
the injury at all. Softball could be a problem, because it involves a lot
of
fast acceleration from a standstill. Half a dozen or so hard
accelerations
is
already enough to aggravate it, if it's already injured. I'd recommend
either
cutting it out, or at least look for ways to avoid running too hard when
you
play it.

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Heavy eccentrics. Use a heavy weight for calf raises using both legs and
then switch to the achilles that is bothering you and lower the weight
very, very slowly. It sounds crazy, but there was an excellent study
done on this technique and it had a higher success rate than other
interventions used - most notably drugs.

It sounds crazy, but it really works. Do heavy eccentric calf raises
daily if you can. If I don't have access to a calf machine I'll do a few
reps on the stairs.

Good to know Keith.

Is there any thoughts or theories as to why the eccentrics are so effective
for this application?

Read up on a summary of the study here:

http://www.sportsinjurybulletin.com/archive/achilles-tendonitis.html

I don't know about their 'improvement', but here they figure it is the
increase in strength. I'm not sure - I'll look at the study again. I
thought Lyle felt it was a hormonal/protein synthesis response to the
heavy eccentrics which helped heal the inflammation. I could be wrong -
I didn't check out the science.

Too bad the scientists were largely driven out of MFW, eh?

--
Keith

In article <[email hidden]>,

Lee Michaels said:

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Donovan Rebbechi said:

On 2005-06-28, Sethvir <[email hidden]> wrote:
> I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back
> end of
> a large retail store, meaning a lot of lifting boxes and walking an
> average
> of 15 miles a day (measured). I bike 50+ miles a week road and trail,
> lift
> free weights twice a week, and play softball. Overall I'm really happy
> with
> my state of fitness and energy level, except...
>
> Lately I've had some pain and swelling in my lower left achilles
> tendon.
> Not debilitating, but it really stiffens up when I stop / sit for a
> while.
> I get some relief from ibuprophen, and icing helps as well. Anyone
> have
> success treating similar symptoms? I understand that "total" rest
> might be
> best, but don't want to give up my activities.

Keep icing it. Also consider placing a heel lift in your shoe when you're
at
work -- and be attentive to the footwear you're using at work. Walking
very
high mileage (15 miles a day is pretty high!) in the wrong shoe could
make it
worse.

Avoid anything that places stress on the tendon. Most of the exercises
you're
doing should be OK. In particular, lifting and biking should be fine.
I've
had achilles tendon problems, and lifting weights (even calves) didn't
aggravate
the injury at all. Softball could be a problem, because it involves a lot
of
fast acceleration from a standstill. Half a dozen or so hard
accelerations
is
already enough to aggravate it, if it's already injured. I'd recommend
either
cutting it out, or at least look for ways to avoid running too hard when
you
play it.

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Heavy eccentrics. Use a heavy weight for calf raises using both legs and
then switch to the achilles that is bothering you and lower the weight
very, very slowly. It sounds crazy, but there was an excellent study
done on this technique and it had a higher success rate than other
interventions used - most notably drugs.

It sounds crazy, but it really works. Do heavy eccentric calf raises
daily if you can. If I don't have access to a calf machine I'll do a few
reps on the stairs.

Good to know Keith.

Is there any thoughts or theories as to why the eccentrics are so effective
for this application?

Read up on a summary of the study here:

http://www.sportsinjurybulletin.com/archive/achilles-tendonitis.html

I don't know about their 'improvement', but here they figure it is the
increase in strength. I'm not sure - I'll look at the study again. I
thought Lyle felt it was a hormonal/protein synthesis response to the
heavy eccentrics which helped heal the inflammation. I could be wrong -
I didn't check out the science.

Too bad the scientists were largely driven out of MFW, eh?

--
Keith

In article <[email hidden]>,

JC Der Koenig said:

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

JC Der Koenig said:

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...
> In article <[email hidden]>,
> Donovan Rebbechi <[email hidden]> wrote:
>
>> On 2005-06-28, Sethvir <[email hidden]> wrote:
>> > I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back
>> > end of
>> > a large retail store, meaning a lot of lifting boxes and walking an
>> > average
>> > of 15 miles a day (measured). I bike 50+ miles a week road and
>> > trail,
>> > lift
>> > free weights twice a week, and play softball. Overall I'm really
>> > happy
>> > with
>> > my state of fitness and energy level, except...
>> >
>> > Lately I've had some pain and swelling in my lower left achilles
>> > tendon.
>> > Not debilitating, but it really stiffens up when I stop / sit for a
>> > while.
>> > I get some relief from ibuprophen, and icing helps as well. Anyone
>> > have
>> > success treating similar symptoms? I understand that "total" rest
>> > might be
>> > best, but don't want to give up my activities.
>>
>> Keep icing it. Also consider placing a heel lift in your shoe when
>> you're
>> at
>> work -- and be attentive to the footwear you're using at work. Walking
>> very
>> high mileage (15 miles a day is pretty high!) in the wrong shoe could
>> make it
>> worse.
>>
>> Avoid anything that places stress on the tendon. Most of the exercises
>> you're
>> doing should be OK. In particular, lifting and biking should be fine.
>> I've
>> had achilles tendon problems, and lifting weights (even calves) didn't
>> aggravate
>> the injury at all. Softball could be a problem, because it involves a
>> lot
>> of
>> fast acceleration from a standstill. Half a dozen or so hard
>> accelerations
>> is
>> already enough to aggravate it, if it's already injured. I'd recommend
>> either
>> cutting it out, or at least look for ways to avoid running too hard
>> when
>> you
>> play it.
>
> I'm kinda shocked a runner didn't see the study on tendonitis. Lyle
> sent
> me a copy - I applied it and rehabbed the achilles tendonitis that had
> been bothering me for years.
>
> Heavy eccentrics. Use a heavy weight for calf raises using both legs
> and
> then switch to the achilles that is bothering you and lower the weight
> very, very slowly. It sounds crazy, but there was an excellent study
> done on this technique and it had a higher success rate than other
> interventions used - most notably drugs.
>
> It sounds crazy, but it really works. Do heavy eccentric calf raises
> daily if you can. If I don't have access to a calf machine I'll do a
> few
> reps on the stairs.
>

Think that'll work on elbow tendonitis using bicep curls?

I'd definately try it.

I will. Definitely.

LOL!

--
Keith

Thanks to all for the quick replies. I'll try adding some heavy calf work
and see if that helps. I've been wearing good, supportive light hiking
boots since starting this job (>6 mo.) to accommodate the walking. Since
they put us on pedometers ("store contest"😉, I've logged up to 24 miles in a
single day, with no problem or pain - the problem has only shown up in the
last 3 weeks or so. I think that part of the problem may be with too many
long days in a row without rest - working off days due to vacations, etc.

I should add that I've lurked and read here for several years, and thought I
might receive some good advice - glad I asked.

"Hobbes" <[email hidden]> wrote

Quoted message said:

In article <[email hidden]>,

Lee Michaels said:

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,
Donovan Rebbechi <[email hidden]> wrote:

> On 2005-06-28, Sethvir <[email hidden]> wrote:
> > I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back
> > end of
> > a large retail store, meaning a lot of lifting boxes and walking an
> > average
> > of 15 miles a day (measured). I bike 50+ miles a week road and
> > trail,
> > lift
> > free weights twice a week, and play softball. Overall I'm really
> > happy
> > with
> > my state of fitness and energy level, except...
> >
> > Lately I've had some pain and swelling in my lower left achilles
> > tendon.
> > Not debilitating, but it really stiffens up when I stop / sit for a
> > while.
> > I get some relief from ibuprophen, and icing helps as well. Anyone
> > have
> > success treating similar symptoms? I understand that "total" rest
> > might be
> > best, but don't want to give up my activities.
>
> Keep icing it. Also consider placing a heel lift in your shoe when
> you're
> at
> work -- and be attentive to the footwear you're using at work. Walking
> very
> high mileage (15 miles a day is pretty high!) in the wrong shoe could
> make it
> worse.
>
> Avoid anything that places stress on the tendon. Most of the exercises
> you're
> doing should be OK. In particular, lifting and biking should be fine.
> I've
> had achilles tendon problems, and lifting weights (even calves) didn't
> aggravate
> the injury at all. Softball could be a problem, because it involves a
> lot
> of
> fast acceleration from a standstill. Half a dozen or so hard
> accelerations
> is
> already enough to aggravate it, if it's already injured. I'd recommend
> either
> cutting it out, or at least look for ways to avoid running too hard
> when
> you
> play it.

I'm kinda shocked a runner didn't see the study on tendonitis. Lyle
sent
me a copy - I applied it and rehabbed the achilles tendonitis that had
been bothering me for years.

Heavy eccentrics. Use a heavy weight for calf raises using both legs
and
then switch to the achilles that is bothering you and lower the weight
very, very slowly. It sounds crazy, but there was an excellent study
done on this technique and it had a higher success rate than other
interventions used - most notably drugs.

It sounds crazy, but it really works. Do heavy eccentric calf raises
daily if you can. If I don't have access to a calf machine I'll do a
few
reps on the stairs.

Good to know Keith.

Is there any thoughts or theories as to why the eccentrics are so
effective
for this application?

Read up on a summary of the study here:

http://www.sportsinjurybulletin.com/archive/achilles-tendonitis.html

I don't know about their 'improvement', but here they figure it is the
increase in strength. I'm not sure - I'll look at the study again. I
thought Lyle felt it was a hormonal/protein synthesis response to the
heavy eccentrics which helped heal the inflammation. I could be wrong -
I didn't check out the science.

Too bad the scientists were largely driven out of MFW, eh?

Word.

I always felt that eccentrics were good for rehab. I have certainly used
them for both myself and others. But nothing that used very heavy weights.
My personal observation was there was minimal swelling or inflamation when
using eccentrics. But the sample population and types of injuries rehabbed
was quite small.

How long did it take for you to rehab the achilles tendon Keith??

And did you use heavy weights?

In article <[email hidden]>,

Lee Michaels said:

"Hobbes" <[email hidden]> wrote

Quoted message said:

In article <[email hidden]>,

Lee Michaels said:

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...
> In article <[email hidden]>,
> Donovan Rebbechi <[email hidden]> wrote:
>
>> On 2005-06-28, Sethvir <[email hidden]> wrote:
>> > I'm 46, 6' x 170#, 31" waist, and am very active. I manage the back
>> > end of
>> > a large retail store, meaning a lot of lifting boxes and walking an
>> > average
>> > of 15 miles a day (measured). I bike 50+ miles a week road and
>> > trail,
>> > lift
>> > free weights twice a week, and play softball. Overall I'm really
>> > happy
>> > with
>> > my state of fitness and energy level, except...
>> >
>> > Lately I've had some pain and swelling in my lower left achilles
>> > tendon.
>> > Not debilitating, but it really stiffens up when I stop / sit for a
>> > while.
>> > I get some relief from ibuprophen, and icing helps as well. Anyone
>> > have
>> > success treating similar symptoms? I understand that "total" rest
>> > might be
>> > best, but don't want to give up my activities.
>>
>> Keep icing it. Also consider placing a heel lift in your shoe when
>> you're
>> at
>> work -- and be attentive to the footwear you're using at work. Walking
>> very
>> high mileage (15 miles a day is pretty high!) in the wrong shoe could
>> make it
>> worse.
>>
>> Avoid anything that places stress on the tendon. Most of the exercises
>> you're
>> doing should be OK. In particular, lifting and biking should be fine.
>> I've
>> had achilles tendon problems, and lifting weights (even calves) didn't
>> aggravate
>> the injury at all. Softball could be a problem, because it involves a
>> lot
>> of
>> fast acceleration from a standstill. Half a dozen or so hard
>> accelerations
>> is
>> already enough to aggravate it, if it's already injured. I'd recommend
>> either
>> cutting it out, or at least look for ways to avoid running too hard
>> when
>> you
>> play it.
>
> I'm kinda shocked a runner didn't see the study on tendonitis. Lyle
> sent
> me a copy - I applied it and rehabbed the achilles tendonitis that had
> been bothering me for years.
>
> Heavy eccentrics. Use a heavy weight for calf raises using both legs
> and
> then switch to the achilles that is bothering you and lower the weight
> very, very slowly. It sounds crazy, but there was an excellent study
> done on this technique and it had a higher success rate than other
> interventions used - most notably drugs.
>
> It sounds crazy, but it really works. Do heavy eccentric calf raises
> daily if you can. If I don't have access to a calf machine I'll do a
> few
> reps on the stairs.
>

Good to know Keith.

Is there any thoughts or theories as to why the eccentrics are so
effective
for this application?

Read up on a summary of the study here:

http://www.sportsinjurybulletin.com/archive/achilles-tendonitis.html

I don't know about their 'improvement', but here they figure it is the
increase in strength. I'm not sure - I'll look at the study again. I
thought Lyle felt it was a hormonal/protein synthesis response to the
heavy eccentrics which helped heal the inflammation. I could be wrong -
I didn't check out the science.

Too bad the scientists were largely driven out of MFW, eh?

Word.

I always felt that eccentrics were good for rehab. I have certainly used
them for both myself and others. But nothing that used very heavy weights.
My personal observation was there was minimal swelling or inflamation when
using eccentrics. But the sample population and types of injuries rehabbed
was quite small.

How long did it take for you to rehab the achilles tendon Keith??

It started improving immediately and was virtually healed in 3 weeks.
Which I found friggin' amazing as I had been using RICE and NSAIDS for 2
full years with no luck at all.

Quoted message said:

And did you use heavy weights?

If I was in the gym I went up to 300 kgs with a one-legged eccentric -
quite heavy. It is a selectorized stack and I used everything. OTOH I
can do calf raises with one leg that way. On the seated calf raise I
used up to 6 45's.

But now if I feel them starting to tighten I'll go quite a bit lighter
and just focus on the eccentric and that seems to work well. Or just use
the protocol the Swedes used and also use a dumbbell or something like
that. Seems to work just as well.

So I'm really not sure it is necessary to go as heavy as I did.

--
Keith

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Lee Michaels said:

"Hobbes" <[email hidden]> wrote

Quoted message said:

In article <[email hidden]>,
"Lee Michaels" <[email hidden]> wrote:

> "Hobbes" <[email hidden]> wrote in message
> news:[email hidden]...
> > In article <[email hidden]>,
> > Donovan Rebbechi <[email hidden]> wrote:
> >
> >> On 2005-06-28, Sethvir <[email hidden]> wrote:
> >> > I'm 46, 6' x 170#, 31" waist, and am very active. I manage the
> >> > back
> >> > end of
> >> > a large retail store, meaning a lot of lifting boxes and walking
> >> > an
> >> > average
> >> > of 15 miles a day (measured). I bike 50+ miles a week road and
> >> > trail,
> >> > lift
> >> > free weights twice a week, and play softball. Overall I'm really
> >> > happy
> >> > with
> >> > my state of fitness and energy level, except...
> >> >
> >> > Lately I've had some pain and swelling in my lower left achilles
> >> > tendon.
> >> > Not debilitating, but it really stiffens up when I stop / sit for
> >> > a
> >> > while.
> >> > I get some relief from ibuprophen, and icing helps as well.
> >> > Anyone
> >> > have
> >> > success treating similar symptoms? I understand that "total"
> >> > rest
> >> > might be
> >> > best, but don't want to give up my activities.
> >>
> >> Keep icing it. Also consider placing a heel lift in your shoe when
> >> you're
> >> at
> >> work -- and be attentive to the footwear you're using at work.
> >> Walking
> >> very
> >> high mileage (15 miles a day is pretty high!) in the wrong shoe
> >> could
> >> make it
> >> worse.
> >>
> >> Avoid anything that places stress on the tendon. Most of the
> >> exercises
> >> you're
> >> doing should be OK. In particular, lifting and biking should be
> >> fine.
> >> I've
> >> had achilles tendon problems, and lifting weights (even calves)
> >> didn't
> >> aggravate
> >> the injury at all. Softball could be a problem, because it involves
> >> a
> >> lot
> >> of
> >> fast acceleration from a standstill. Half a dozen or so hard
> >> accelerations
> >> is
> >> already enough to aggravate it, if it's already injured. I'd
> >> recommend
> >> either
> >> cutting it out, or at least look for ways to avoid running too hard
> >> when
> >> you
> >> play it.
> >
> > I'm kinda shocked a runner didn't see the study on tendonitis. Lyle
> > sent
> > me a copy - I applied it and rehabbed the achilles tendonitis that
> > had
> > been bothering me for years.
> >
> > Heavy eccentrics. Use a heavy weight for calf raises using both legs
> > and
> > then switch to the achilles that is bothering you and lower the
> > weight
> > very, very slowly. It sounds crazy, but there was an excellent study
> > done on this technique and it had a higher success rate than other
> > interventions used - most notably drugs.
> >
> > It sounds crazy, but it really works. Do heavy eccentric calf raises
> > daily if you can. If I don't have access to a calf machine I'll do a
> > few
> > reps on the stairs.
> >
>
> Good to know Keith.
>
> Is there any thoughts or theories as to why the eccentrics are so
> effective
> for this application?
>
>

Read up on a summary of the study here:

http://www.sportsinjurybulletin.com/archive/achilles-tendonitis.html

I don't know about their 'improvement', but here they figure it is the
increase in strength. I'm not sure - I'll look at the study again. I
thought Lyle felt it was a hormonal/protein synthesis response to the
heavy eccentrics which helped heal the inflammation. I could be wrong -
I didn't check out the science.

Too bad the scientists were largely driven out of MFW, eh?

Word.

I always felt that eccentrics were good for rehab. I have certainly used
them for both myself and others. But nothing that used very heavy
weights.
My personal observation was there was minimal swelling or inflamation
when
using eccentrics. But the sample population and types of injuries
rehabbed
was quite small.

How long did it take for you to rehab the achilles tendon Keith??

It started improving immediately and was virtually healed in 3 weeks.
Which I found friggin' amazing as I had been using RICE and NSAIDS for 2
full years with no luck at all.

Quoted message said:

And did you use heavy weights?

If I was in the gym I went up to 300 kgs with a one-legged eccentric -
quite heavy. It is a selectorized stack and I used everything. OTOH I
can do calf raises with one leg that way. On the seated calf raise I
used up to 6 45's.

But now if I feel them starting to tighten I'll go quite a bit lighter
and just focus on the eccentric and that seems to work well. Or just use
the protocol the Swedes used and also use a dumbbell or something like
that. Seems to work just as well.

So I'm really not sure it is necessary to go as heavy as I did.

Good goin' Keith!! I am glad that it worked out so well for you. It seems
too good to be true.

That Lyle guy is pretty smart, isn't he?

In article <[email hidden]>,

Lee Michaels said:

"Hobbes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Lee Michaels said:

"Hobbes" <[email hidden]> wrote

> In article <[email hidden]>,
> "Lee Michaels" <[email hidden]> wrote:
>
>> "Hobbes" <[email hidden]> wrote in message
>> news:[email hidden]...
>> > In article <[email hidden]>,
>> > Donovan Rebbechi <[email hidden]> wrote:
>> >
>> >> On 2005-06-28, Sethvir <[email hidden]> wrote:
>> >> > I'm 46, 6' x 170#, 31" waist, and am very active. I manage the
>> >> > back
>> >> > end of
>> >> > a large retail store, meaning a lot of lifting boxes and walking
>> >> > an
>> >> > average
>> >> > of 15 miles a day (measured). I bike 50+ miles a week road and
>> >> > trail,
>> >> > lift
>> >> > free weights twice a week, and play softball. Overall I'm really
>> >> > happy
>> >> > with
>> >> > my state of fitness and energy level, except...
>> >> >
>> >> > Lately I've had some pain and swelling in my lower left achilles
>> >> > tendon.
>> >> > Not debilitating, but it really stiffens up when I stop / sit for
>> >> > a
>> >> > while.
>> >> > I get some relief from ibuprophen, and icing helps as well.
>> >> > Anyone
>> >> > have
>> >> > success treating similar symptoms? I understand that "total"
>> >> > rest
>> >> > might be
>> >> > best, but don't want to give up my activities.
>> >>
>> >> Keep icing it. Also consider placing a heel lift in your shoe when
>> >> you're
>> >> at
>> >> work -- and be attentive to the footwear you're using at work.
>> >> Walking
>> >> very
>> >> high mileage (15 miles a day is pretty high!) in the wrong shoe
>> >> could
>> >> make it
>> >> worse.
>> >>
>> >> Avoid anything that places stress on the tendon. Most of the
>> >> exercises
>> >> you're
>> >> doing should be OK. In particular, lifting and biking should be
>> >> fine.
>> >> I've
>> >> had achilles tendon problems, and lifting weights (even calves)
>> >> didn't
>> >> aggravate
>> >> the injury at all. Softball could be a problem, because it involves
>> >> a
>> >> lot
>> >> of
>> >> fast acceleration from a standstill. Half a dozen or so hard
>> >> accelerations
>> >> is
>> >> already enough to aggravate it, if it's already injured. I'd
>> >> recommend
>> >> either
>> >> cutting it out, or at least look for ways to avoid running too hard
>> >> when
>> >> you
>> >> play it.
>> >
>> > I'm kinda shocked a runner didn't see the study on tendonitis. Lyle
>> > sent
>> > me a copy - I applied it and rehabbed the achilles tendonitis that
>> > had
>> > been bothering me for years.
>> >
>> > Heavy eccentrics. Use a heavy weight for calf raises using both legs
>> > and
>> > then switch to the achilles that is bothering you and lower the
>> > weight
>> > very, very slowly. It sounds crazy, but there was an excellent study
>> > done on this technique and it had a higher success rate than other
>> > interventions used - most notably drugs.
>> >
>> > It sounds crazy, but it really works. Do heavy eccentric calf raises
>> > daily if you can. If I don't have access to a calf machine I'll do a
>> > few
>> > reps on the stairs.
>> >
>>
>> Good to know Keith.
>>
>> Is there any thoughts or theories as to why the eccentrics are so
>> effective
>> for this application?
>>
>>
>
> Read up on a summary of the study here:
>
> http://www.sportsinjurybulletin.com/archive/achilles-tendonitis.html
>
> I don't know about their 'improvement', but here they figure it is the
> increase in strength. I'm not sure - I'll look at the study again. I
> thought Lyle felt it was a hormonal/protein synthesis response to the
> heavy eccentrics which helped heal the inflammation. I could be wrong -
> I didn't check out the science.
>
> Too bad the scientists were largely driven out of MFW, eh?
>

Word.

I always felt that eccentrics were good for rehab. I have certainly used
them for both myself and others. But nothing that used very heavy
weights.
My personal observation was there was minimal swelling or inflamation
when
using eccentrics. But the sample population and types of injuries
rehabbed
was quite small.

How long did it take for you to rehab the achilles tendon Keith??

It started improving immediately and was virtually healed in 3 weeks.
Which I found friggin' amazing as I had been using RICE and NSAIDS for 2
full years with no luck at all.

Quoted message said:

And did you use heavy weights?

If I was in the gym I went up to 300 kgs with a one-legged eccentric -
quite heavy. It is a selectorized stack and I used everything. OTOH I
can do calf raises with one leg that way. On the seated calf raise I
used up to 6 45's.

But now if I feel them starting to tighten I'll go quite a bit lighter
and just focus on the eccentric and that seems to work well. Or just use
the protocol the Swedes used and also use a dumbbell or something like
that. Seems to work just as well.

So I'm really not sure it is necessary to go as heavy as I did.

Good goin' Keith!! I am glad that it worked out so well for you. It seems
too good to be true.

That Lyle guy is pretty smart, isn't he?

Yup. The guys ability to research and his voracious reading (and
comprehension) is outstanding.

--
Keith

Hobbes said:

I don't know about their 'improvement', but here they figure it is the
increase in strength. I'm not sure - I'll look at the study again. I
thought Lyle felt it was a hormonal/protein synthesis response to the
heavy eccentrics which helped heal the inflammation. I could be wrong -
I didn't check out the science.

Lyle's theory sounds like a good one. The reason AT problems are stubborn is
that there's not much blood flow to that area -- in fact the whole point of
icing it is to get some circulation there. So an exercise that jump-starts
a rapid tissue-repair response makes some sense. BTW, it's not the inflammation
that needs to be heeled, it's actual damage to the tissue-- so when you
consider that, Lyle's explanation makes sense.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Donovan Rebbechi said:

Hobbes said:

I don't know about their 'improvement', but here they figure it is the
increase in strength. I'm not sure - I'll look at the study again. I
thought Lyle felt it was a hormonal/protein synthesis response to the
heavy eccentrics which helped heal the inflammation. I could be wrong -
I didn't check out the science.

Lyle's theory sounds like a good one. The reason AT problems are stubborn is
that there's not much blood flow to that area -- in fact the whole point of
icing it is to get some circulation there. So an exercise that jump-starts
a rapid tissue-repair response makes some sense. BTW, it's not the inflammation
that needs to be heeled, it's actual damage to the tissue-- so when you
consider that, Lyle's explanation makes sense.

So how can I apply it to the ITB problem (I think) that crops up after
ever TKD session?

- bc

In article <[email hidden]>,

bc said:

Donovan Rebbechi said:

Hobbes said:

I don't know about their 'improvement', but here they figure it is the
increase in strength. I'm not sure - I'll look at the study again. I
thought Lyle felt it was a hormonal/protein synthesis response to the
heavy eccentrics which helped heal the inflammation. I could be wrong -
I didn't check out the science.

Lyle's theory sounds like a good one. The reason AT problems are stubborn
is
that there's not much blood flow to that area -- in fact the whole point of
icing it is to get some circulation there. So an exercise that jump-starts
a rapid tissue-repair response makes some sense. BTW, it's not the
inflammation
that needs to be heeled, it's actual damage to the tissue-- so when you
consider that, Lyle's explanation makes sense.

So how can I apply it to the ITB problem (I think) that crops up after
ever TKD session?

I don't think you can. The IT band is a completely different.

--
Keith