Achilles injury
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23rd Apr '04, 11:03am
The day after I have been for a run my Achilles becomes swollen and stiff I have consulted my Doctor who carried out X-ray and Ultra Sound, he said where the bone at the back of my ankle had a crack in it. he said I should stop running which I did for nearly a year. I then started running again and the problem returned. I went to see a physo who checked my ankle out and said I had no flexibility in my ankle he stopped me running until the swelling was gone, and said I should use a wobble board before and after running this has had limited success the best result is do a long bike ride before and after my I run is there anything other treatment.
Achilles injury
23rd Apr '04, 1:49pm
If you have limited flexibilty around the ankle complex, then flexibility work such as static stretching will improve range of motion. With increased range of motion, running will become more economic as the ankle will be able to planta and dorsi flex to a near normal range.
Wobble boards are great for proprioception so you have stronger awareness of the ankle but do have limited use for flexibility. Plenty of websites have flexibility/stretching diagrams to look at but if you can hold of it, Alter has a good book I think called Sport Specific Stretching.
Avoid static stretching immediately before running. Try completing the stretches twice daily after a sufficient warm up holding each stretch for around 20 seconds. Complete each stretch 2-3 times.