Check out www.sportsinjuryclinic.net   - the link can be found under ADVICE / USEFUL LINKS on this site. 

If in doubt I would always consult a professionally qualified Physio or Sports Injury Therapist but the site is really good for general guidance and common sense advice on suspected injuries. 

#don'tmakeitworse 

My Physio gave me this tip to loosen old Achilles off! Standing on one leg write with your other foot the alphabet. Use you big toe to scribe the letters. Once you have done it repeat with the other.

I have to say it worked for me and is so simple.

I find myself doing it in queues etc.

Keith is right, all good stuff.

Also tight calf muscles can put extra strain on the Achillies tendon so some gentle stretching and general massage of those muscles is good if it doesn't aggravate the injury. Also i would recommend a visit to a physio. Gentle massage on the tendon itself can help to break down and disipate the  scar tissue.

Well guys,

Today was a massive step forward to recovery. Last week's visit to the physio was a real eye opener. The lovely Jen (physio) had me running on the tread mill and running round the gym. I was absolutely elated. I had it in my head that i would not be doing this for at least another three months, but things have progressed quicker. I was also given the green light to include some light running as part of my exercise routine at home. Just two sessions a week no more than 2KM at a very easy pace. Today i did my fist run round the block just under a mile in 10Mins or so. The leg felt fine aches every where else mind. But none the less a very uplifting experience to be up and running again.

Cheers Rob.

I think you hit the nail on the head Rob, you should always listen to your body. Like you say, the warning signs were there.
We all get niggles and pains from time to time and more often than not we can usually tell whether it IS just a niggle or whether it's something that needs a liitle more consideration.

I'm now at the stage where I'm comfortably able to do 30min easy running on the treadmill with no after effects...and I'm gradually building on this. But I also do lots of ankle and calf strengthing exercises at the gym.  Step machines & cross trainers are hugely beneficial because they allow me to use my achilles without aggrevating the injury.

A typical exercise routine for my achilles will be something like 10 mins cross trainer, 10mins easy treadmill, 3x20 reps calf-press machine, 10mins treadmill, 10 mins step machine, 10 mins treadmill, 3 x 10 reps calf press. The variation in exercises allows different parts of my lower leg to build strength whilst also keeping my cardio at a good level.

I have my first 'post injury' outdoor run tomorrow so that'll be a good tester to see where I'm really at.
 

Thanks everybody for your support so far. Physio has now stepped up a pace, i am starting more rigorous exercises and use of machines to cycle, walk, step, etc. The swelling and pain is not as prominent anymore however the lump of scar tissue on the back of the achilles is still there. I will inquire about the Aircast Airheel next time i am with the physio. It's interesting reading the replies because if i had the benefit of hindsight, there are symptoms which others have expressed which i felt way back when. So i guess the warning signs were already there however i had misread these as other problems. Still now i know for the future and will certainly listen to my body abit more and rest when appropriate.

Thanks so far for your support and interest and i will keep you posted with my progress.

Rob del Pino

I've had the same for over ten months now and at the worst period a few months ago I needed to use Ibruleve max strength quite regularly to ease the pain, but now [touch wood] it's gradually going down, I still have a little lump at the back of the achilles but I didn't reduce the training or racing(I'm nearing 2000 miles for the year and 34 races), but I did increase the sports massage, use a product called Aircast Airheel which massages the achilles whilst you walk breaking down the scar tissue and finally took to wearing insoles that corrected my 4 degree pronation in the affected foot, all of these I believe contributed to the healing process.

Hey Roberto,
 That sounds like one cruel injury and I sympathise with you.

I've never ruptured my achilles as such, but I am currently out of running action for 6 weeks due to achilles tendonitis.
The symptons you describe about the lump in the back of your heel sounds similar to my injury. The lump (about the size of a small marble) is about 3 or 4 inches up from the base of my heal. Its basically just inflammation/ damaged tissue. The physio told me to refrain from running completely for 6 weeks. She also said to gently massage the ball (very gently) for a couple of mins each day. This action will help seperate all the fibrous ligaments which have fused together.

I've also recently joined a gym which enables me to do gentle achilles/calf exercises.

Another tip is to try sleeping on your tummy with your feet outstretched.

Good luck with the recovery and I probably dont need to say it, but patience is the key.

Hello to one and all,

Last June 27th to be precise, I had the misfortune of rupturing my right achilles tendon. I did this whilst playing a one off game of football. The annoying thing about it, was that very same week I was planning my training schedule for the Great Eastern Run in October. After a misdiagnosis on my first visit to Hull Royal Infirmary on the Tuesday night of the accident i went back in alot of pain on the Friday to recieve the dreaded news. After a scan a week later it was revealed that i had a partial rupture of the achilles just under my right calf muscle and an inflamed area lower down near the heal. The first consultant felt that the best method of healing was the conservative method. This was to put my leg in plaster and gradually stretch the achilles every few weeks by adjusting the angle of my foot then re plastering. In total i think i had about six or seven plasters put on and was plastered for ten weeks, (Not drunk for ten weeks).

The first consultant i saw suggested that i would not be walking properly for six months and would not be able to run again until at least nine months. I saw seven consultants in total not all of them agreeing with each other however i have used the nine month recovery time as a starter. I have been out of plaster since mid September and have been walking with a pronounced limp ever since, i can drive but after a day at work the drive home is quite sore.

I am seeing a Physio and have exercises to do, but recently the pain I have been feeling is low down near the heal, not the part that had ruptured. There is also a lump on the back and sometimes after a day at work swelling around the ankle area.

I guess my question is this, are the symptoms that i am feeling normal for this kind of injury and can anyone who may have had a similar injury or know this type of injury suggest any other types of recovery or methods of easing scar tissue lump and generally getting back to fitness. long winded question I know. Thankyou for anyone spending time reading this and I look forward to hearing from anyone.

Thanks Rob del Pino