Achillies Tendon Niggle - Day 3

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Inspiring blog titles eh !!!

OK so yesterday I did very little rehab. Lacross ball twist (loosens up skin), calf drops and icing was pretty much all. Also no ankle brace in bed.

Today, feels much better. Not quite right but considerably better than it was.  Maybe there is something in that !!!

The plan, if I can call it that is -

1 - No pain and 100% unrestricted walking

2 - Rest day after (maybe 2) just to make sure everything is right

3 - 1 - 2 days of S&C on ankle, calf, glutes and hips. Weighted calf raises. Make sure I can put pressure on area.

4 - start running. Ideally no heel tab but start easy and start on treadmill and make sure there is no pain.

5 - 4 weeks base work slowly building up pace and distance. No sessions in 4 weeks should take me to mid Feb hopefully. Focus on ankle flexibility and keep up S&C plan for running.

That's my rehab plan. First things first though complete unrestricted walking. Feels about 90% today (if yesterday was 70%)

Ideally resume running on 11th - 12th Jan but fingers crossed it's before the 14th !

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