Small tears or inflammation in the tendon, usually the Achilles tendon, cause tendinitis. Dr. Stephen Pribut says that contributing factors include rapid increases in training duration, excessive hill training, poor-fitting shoes and excessive muscle tightness in the calf and legs. Runners with tendinitis experience pain in the heel or foot tendon and a burning sensation or discomfort due to inflammation. There also might be a bump or redness in the area. According to the website beginnertriathlete, the best treatment is to stop running until the pain subsides; full recovery can take six to eight weeks.
Step 1
Stop running at the first symptoms of tendinitis pain. Rest your legs and foot for one week by doing nonimpact exercise such as swimming or biking instead of running.
Step 2
Reduce inflammation by applying an ice compress to the tendon area for 10 minutes after each exercise session and three to four times during the day. Use a frozen water bottle covered with a towel under the arch of the foot and roll back and forth to stretch and ice at the same time. A bag of frozen peas works well to wrap around the ankle or foot.
Step 3
Stretch the inflamed tendon after completing an exercise warmup and again after the exercise or run to lengthen the tendon and increase flexibility. Tight tendons are susceptible to tendinitis.
Step 4
Begin running slowly for 10 to 15 minutes once there is no longer tendon pain. Alternate walking and running, and build up your running time gradually. Do not perform speed work or run hills until you are certain the tendinitis is gone.
Tips and Warnings
- Increase the running duration no more than 10 percent each week to limit the stress on the legs. See your doctor for treatment if the tendinitis pain persists after taking a break from running. Attempting to run with severe pain can lead to tendon damage.
Things You'll Need
- Ice
Member Comments