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Barefoot Running Step by Step (2011)

Always Remember…

  1. Running Barefoot should be comfortable (on almost any terrain)
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Pages: [1]
Author Topic: Achilies tendonitis!
sinawalli
Newbie
Posts: 6
Permalink
Post Achilies tendonitis!
on: 2012 Jun 6 Wed, 22:16
Quote

:x I have only been barefoot running for about 3 months now, but have developed achilies tendonitis! This was a issue back when I ran with shoes on, but now the pain is a bit different. If I walk barefoot, all is good, as soon as I put on anything that applies a bit of pressure to my tendon it hurts, when I roll up to my toes. My doc recommended physio which I will do if necessary. Any recommendations as to how to go about preventing it from returning? I was making some good progress, and it felt awesome!! Was up to about 3 miles bare feet, and about 4 with my VFF's I live in the country, and there is a lot of gravel around!Any help/suggestions will be greatly appreciated!! Thanks!

editors
Administrator
Posts: 157
Permalink
Post Re: Achilies tendonitis!
on: 2012 Jun 6 Wed, 22:37
Quote

Try NOT rolling up onto your toes (that is what I surmise you mean by "roll up to my toes")... RELAX, bend your knees, and as the foot trails out behind, make a bit of effort to lift the entire foot, rather than just the heel. The foot will not be parallel to the ground, but this little bit of effort to lift the fore-foot along with the heel, will take that bit of pressure and stress off the Achilles, calves, and the foot itself.

Rather than pushing off with your toes, forward movement happens by letting the body move in front of the foot, and allowing your natural springs (the ones that compressed as your knees bent under the weight of your body landing over your foot) to release. The full sole should be in contact with the ground all the while our natural spring pushes us forward.

Making an effort to push-off, especially with the toes, (or not making an effort to avoid excess toe-off) negates this natural spring mechanism.

sinawalli
Newbie
Posts: 6
Permalink
Post Re: Achilies tendonitis!
on: 2012 Jun 7 Thu, 02:35
Quote

Thank you! Will take some time (I have lots now), and digest what you wrote, so I'm sure I get the full gist of it! Thanks for your time!!

editors
Administrator
Posts: 157
Permalink
Post Re: Achilies tendonitis!
on: 2012 Jun 7 Thu, 16:21
Quote

Also do NOT be afraid to go barefoot on the gravel, just for a few steps to begin with, even just standing on it will give you a feel for when you're putting excess pressure on any parts of your foot. Spread your weight over the entire sole, relax the foot, let it flex and mold to the shape of the gravel.

As you learn to run more gently, using these techniques and ideas, you'll find that the gravel isn't as big a problem barefoot as you might have imagined.

sinawalli
Newbie
Posts: 6
Permalink
Post Re: Achilies tendonitis!
on: 2012 Jun 14 Thu, 23:32
Quote

Gravel on gravel isn't too bad, but gravel on asphalt hurts! Lately the pain in my achillies tendon has migrated up a bit, and my calf feels sore. I also get wicked muscle spasms in my calf at night when in bed. It just kills, toes get all knotted up. Off Monday to see my massage therapist, and then a trip to physio. Walking in VFF's hurts a bit, as does my Merrell Road Gloves.Barefoot is ok, as is my handmade mocassins,which are made of super thick (1/4") thick leather.

editors
Administrator
Posts: 157
Permalink
Post Re: Achilies tendonitis!
on: 2012 Jun 14 Thu, 23:50
Quote

Gravel on asphalt only hits your foot as hard as you hit it with your foot! RELAX! RELAX! RELAX!

The fact that your calves are hurting is a pretty clear sign that you're still tensing up your calves too much, and probably trying to run more than you should be, until you figure out how to relax your calves, let them stretch out, and let your feet flex around the stones, etc.

Start with just standing on a stone on concrete, and play and allow your foot to mold around it. Focus on relaxing, not tensing.

Remember, the goal is to NOT push your foot into the stone. Practice standing lightly, with knees bent, and calves, ankles, feet, etc. relaxed.

sinawalli
Newbie
Posts: 6
Permalink
Post Re: Achilies tendonitis!
on: 2012 Aug 19 Sun, 16:18
Quote

Slowly getting back into it! Went for about 3km last night, totally bare feet, with about 800 meters of gravel. Reading Ken Bob's book, and bent my knees. By the end of the run, quads were a bit sore, but felt nothing in my calfs! Feet are a bit tender! Think I'm actually starting to get it! Great book BTW!!

Julie
Newbie
Posts: 1
Permalink
Post Re: Achilies tendonitis!
on: 2013 Dec 27 Fri, 11:50
Quote

Hi - I can't find how to post a new topic - but this one seems quite relevant! Here's what I posted on the yahoo forum.
Hi all
Advice please!
Life took me away from running as regularly as I'd have liked during this last autumn. Now I want to run a 10k on 2 Feb. (I used to run 2 x 5 miles plus 1 x 10 miles per week)
I thought I could just go and run 6 miles - but no! Achilles told me not to!
So - I need to start again.
Will I be able to run 10k in 5 weeks? Or should i shelve that idea and start again more slowly - as I did 3 years ago when I was converted?
Is there a schedule i could follow?

many thanks
Julie

kenbobsaxt-
on
Administrator
Posts: 112
Permalink
Post Re: Achilies tendonitis!
on: 2014 Mar 26 Wed, 22:09
Quote

Sorry this post may be a little late... but you don't need to "run" anything. You can walk or run/walk or crawl, or whatever you feel like in most of these events - except you can't use wheels or motors or any other device that makes you go faster. That's the reason shoes are allowed in foot races. They don't make anyone faster - if they did, they would be banned.

Anyway. so did you complete the 5K? Planning another?

Achilles will bother if one runs improperly, or too much too soon. Can't help with the later, that's up to you. For technique, listen to your bare soles, and read my how to: http://how.barefootrunning.com

Have Fun,
-Ken Bob Saxton

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