Achilles Tendon

[hieudovan]

Thank you for the wealth of information on the forum. I now have all of my equipment, including my Pilgrim Forum Patch from Ivar. I have another question for the Forum. I "injured" (NOT ruptured) my right Achilles tendon while running last October. I could still walk around, but stopped running and hiking for 2 months while rehabbing the tendon. I am now walking daily to prepare for the Camino. I have 1 month to go, leaving on March 28 for Madrid.

Has anyone had any experiences with Achilles tendon issues while preparing for or injured the tendon while walking the Camino? I would appreciate hearing about your experiences. I plan to take it easy as needed on the Camino as I have the time. For example, I will stop at Orisson (from St. Jean) on my first day. I also feel better that the hiking poles will take some load off my feet (and Achilles tendons). Again, thank you for all the information and wisdom on the Forum. I am so glad that I can turn to this Forum whenever I have had questions.

 

[Anniesantiago]

Oh yeah.. I have a VERY tender Achilles Tendon on my right foot.

I usually walk one or two hours until it (the tendon) begins nagging me.
As soon as I feel the twinges, I STOP, take off my shoes and socks, rub the tendon and my feet a bit, and put them up to rest for maybe 10 minutes. Then I redress my feet and begin again.

I GENTLY stretch and roll my feet/ankles before walking in the morning and after walking at night.
Once you're warmed up (and not before) you can find a step and put your toes on the step and drop your heels SLOWLY and GENTLY to stretch the back of the ankle. Don't over do it.

I do NOT push it when going up hills. There is no reason to rush.
Walk slowly.
Try not to walk heel-first - it's difficult to remember but it helps.
Also, a pair of walking sticks helps a lot.

Consider walking shorter stages and taking a few more days. That's what I usually do.

I've also been drinking "golden milk" which is a lot like hot chocolate but made with turmeric paste. I posted the recipe on my blog. The turmeric taken 2 tsp per day (in this drink or in tea or in food) is very good for inflammation and has helped me a lot. I've been taking it now for about 2 weeks and I see a big difference.

Otherwise, consider buying some linament and giving yourself a good rubdown at night.
That's all I can tell you.
Works for me.
Good luck!
You don't want to rupture the little bugger -- so take it easy.

 

[jpflavin1]

Hieudovan:

I also had problems with my right Achilles. It became very swollen and painful to walk each step. In Fromista I went into a Farmacia and showed the owner my ankle. He sold me some ibuprofen and a nylon type stocking (made by Lugo) with no toes and a pad that ran up the back of the ankle area. I took the ibuprofen immediately and put the sock on in the morning. I had no pain after that and the swelling went down in three days. My Camino miracle sock. I wore it everyday for the rest of the Camino.

Ultreya,
Joe

 

[3walkingtoSantiago]

My husband had two close-to-ruptured Achilles tendons several months before we left last year. He had physical therapy for months, of course, and wore slip-on ankle supports. (He still wears them for running.) He also used ibuprofen and soaked his legs in cold rivers. Listen to your body and don't push too hard. Buen camino!

 

[hieudovan]

Thank you all for your responses. Now I feel even more optimistic about walking and finishing the Camino. Thank you Annie for taking the time to write such a detailed and lengthy response. I definitely will try the Golden Milk drink. I had googled treatments for Achilles tendon and somehow completely missed turmeric. Now I find it everywhere by googling "turmeric" and "Achilles tendon" together : )

BTW, many sources on the internet say that I should NOT use pain killers such as ibuprofen as it masks the pain which might result in a rupture due to the over using of the tendon. According to the information, the enlargement of my tendon is actually due to microscopic tears (due to over use) that develop into scar tissue, not inflammation or swelling of the tendon.

Once again thank you all for your kindness, encouragement and assistance.

Buen Camino,

Hieu

 

[dougfitz]

snip I also feel better that the hiking poles will take some load off my feet (and Achilles tendons).

Two points.
First, I hope you are consulting your own GP about your condition, and not relying entirely on our advice.

Second, walking poles may take some weight off your joints, but that will not address muscle strength and flexibility, lack of which seem to be the major issues that increase the risk of Achilles injury. As a stability aid, they may help prevent you over-stretching, eg should you begin to lose your balance in difficult terrain when otherwise you might put your foot down awkwardly and overstretch your tendons.

Buen Camino

 

[jastrace]

Mate had the same problem. I tried about 3-4 different types of boots until I found a pair that did not agitate my achilles. The ones I picked were what I think are a cross between a walking shoe and a boot. They still have some ankle support but cut away at the back so they do not rub on your achilles. Work checking around your local suppliers for options. I'm sure multiple suppliers make similar styles. If you can't find any consider walking shoes instead of boots and be careful on uneven and downhill surfaces. Inflamed achilles vs potential for rolled ankles.

Cheers,

Jason.

 

[Deleted member 3000]

enlargement of my tendon is actually due to microscopic tears (due to over use) that develop into scar tissue, not inflammation or swelling of the tendon

I use ibuprofen, but everyone should heed the label warnings. The inflammation from the scar tissue would be the safest pain to treat with NSAID's, and I doubt that actual injury could be ignored through the therapeutic effects of ibuprofen, but be wary.

I walked right out of an immobilization boot for Achilles tendon tears, and my doctor suggested that I use MBT rocker-bottom over-the-ankle boots, which pretty much immobilized the ankle with the rolling action of the soles. I would recommend it only if you are accustomed to the MBT sole, but it worked great. I used a lot of ice along the way. Take a zip-lock plastic bag (I went through three of them), and ask bars for some hielo. It is a pleasant way to spend fifteen minutes drinking a cafe con leche!

 

[Hobbes]

Additional suggestions to consider for your Achille's Tendonitis...
Take a home made or prefabricated 1/4"-3/8" heel lift to slightly elevate your heel and reduce tension stress on the tendon which will be worse up hills.
As some one mentioned, scarring is the result of inflammation and it is common that the resultant scar is what generates pain rather than inflammation. The pain slowly morphs over time from inflammatory pain to scar pain and you can determine which it is as inflammatory pain is present all the time to some degree and helped by antiinflammatories where pain from scar formation doesn't hurt at rest and isn't helped significantly by antiinflammatories.

So for pain from scarring, deep, uncomfortable massage perpendicular to the tendon can create a more mobile and subsequently less painful scar.

Have fun!

 

[unadara]

Hieu
Here is my knowledge..my husband had a rupture and operation (2yrs ago) and for Camino wore heel raises in both boots-he doesn't take brufens but had a chinese oil to rub in, you need to "worry" the scar area, get in deep, using your finger tips, rub up and down, every night, mornings too if you can but if like us you may not. ICE is the most important for after walk or on a "cafe" stop, we did it regularly, with shin pain and ankles, If you put the bag of ice on a stool, raise your leg on to it and gently pull your toes toward you as you ice the achilles, hope that helps. The doctor says Garry should wear the heel raises all the time to keep pressure off the weakened tendon.
Enjoy every moment.

 

[zammy]

Another solution- use the backpack transfer system when you start, then when you get stronger and fitter take it with you. It's better to start slow , low and light then to risk it.
exercises to prevent irritation- any exercise that stretces the tendon is good, especially the one where you stand on a step on your hurt leg and lower yourself slowly down, then use the other leg to push yourself back up, repeat 30 times, 3 sets.
after that exercise you can add to it bending of your leg forward and do the same exercise.

 

[Anniesantiago]

Hey Joe, do you have a photo of the ankle support?

I did forget about heel lifts!
I bought some gel lifts at the farmacia and those really helped a lot too!

 

[hieudovan]

I'd like to thank all for your responses, information and encouragement. Though the tendon is not 100%, it's feeling much better with my practicing what you have given me on the forum. Of course, I had already sought medical treatment and follows the "traditional" practices. However, it's always nice to hear from folks you have gone through the experience. I will start my camino April 1 in SJPDP, stopping at Orisson on my first day. I will "take it easy" and take good care of my Achilles tendon and feet. I have the heal "lifters" in my boots, "medicated" oil, and plan on massaging the tendons and feet whenever I can. I will also try to ice it down when having the opportunity. Once again, thank you all for your kindness and hope to see some of you on the path.

Buen Camino,

Hieu

 

[jastrace]

Another solution- use the backpack transfer system when you start, then when you get stronger and fitter take it with you. It's better to start slow , low and light then to risk it.

Great advice zammy. I'm a big fan of using backpack transfer services to take weight off your back to help manage the risk of injury. Of course I write this knowing that these comments will incur the wrath of some. Who cares... do it your own way. :wink:

 

[scruffy1]

If you can make it to Santo Domingo de la Calzada, even with no problems, do stop off at the municipal albergue, almost every evening there is a miracle worker on board who can help you and advise. He is a wonderful person, knows his business with blisters, sprains, strains, knees, and achilles and his advice is solid he has been known to send people dirtectly back home before the tendon ruptures before the knee packs it in. He is often seen the next morning out on his motorcycle checking up on those who sought his aid. |The man is a saint-long black hair tied in the back. Do consult, an ounce of prevention is worth a pound of cortisone.

 

[Annie G]

If you can make it to Santo Domingo de la Calzada, even with no problems, do stop off at the municipal albergue, almost every evening there is a miracle worker on board who can help you and advise. He is a wonderful person, knows his business with blisters, sprains, strains, knees, and achilles and his advice is solid he has been known to send people dirtectly back home before the tendon ruptures before the knee packs it in. He is often seen the next morning out on his motorcycle checking up on those who sought his aid. |The man is a saint-long black hair tied in the back. Do consult, an ounce of prevention is worth a pound of cortisone.

Let's see now. I will be wearing a right knee brace, bilateral compression hose for shin splints, a knee band on the other side, orthotics, and an ankle brace for my overstretched achilles tendon. I must take time to remove my shoes and socks every couple of hours, douse my feet in ice water with salt and vinegar, massage them, treat hot spots right away, drink plenty of water and get lots of rest. Is that about it?

 

[SYates]

Yes but do the dousing of your feet at the end of the day as soaked skin is more prone to blisters. Oh, and yes, try to walk a kilometre or so each day to get closer to Santiago! Buen Camino! SY

 

[Xandrae]

hello Hieu, good to know you are feeling better now and have some improvements. I hope you will be pain free one day.

Edited by Moderator.

 

[Tp3660]

Thank you for the wealth of information on the forum. I now have all of my equipment, including my Pilgrim Forum Patch from Ivar. I have another question for the Forum. I "injured" (NOT ruptured) my right Achilles tendon while running last October. I could still walk around, but stopped running and hiking for 2 months while rehabbing the tendon. I am now walking daily to prepare for the Camino. I have 1 month to go, leaving on March 28 for Madrid.

Has anyone had any experiences with Achilles tendon issues while preparing for or injured the tendon while walking the Camino? I would appreciate hearing about your experiences. I plan to take it easy as needed on the Camino as I have the time. For example, I will stop at Orisson (from St. Jean) on my first day. I also feel better that the hiking poles will take some load off my feet (and Achilles tendons). Again, thank you for all the information and wisdom on the Forum. I am so glad that I can turn to this Forum whenever I have had questions.

Hola,

Its now 2016 and i have found this thread. Would love to know how you got on.

 

[hieudovan]

Hola,

Its now 2016 and i have found this thread. Would love to know how you got on.

Hola Trace,

I had a difficult time the first week as walking up the Pyrenees from SJPdP really aggravated my Achilles tendon on my right foot. For the next couple of days I "walked" with my 2 poles and my left foot when I had to go uphill. Gradually the tendon got better and I was able to walk normally. I ended up walking to Muxia and Finisterre without problems.

I walked the VdLP in 2014 and hope to walk the CF again April of this year.

Buen camino!

 

[Tp3660]

Hola Trace,

I had a difficult time the first week as walking up the Pyrenees from SJPdP really aggravated my Achilles tendon on my right foot. For the next couple of days I "walked" with my 2 poles my left foot when I had to go uphill. Gradually the tendon got better and I was able to walk normally. I ended up walking to Muxia and Finisterre without problems.

I walked the VdLP in 2014 and hope to walk the CF again April of this year.

Buen camino!

I am glad you manged. That is my concern also. I am going CF in mid may 2017 but intend on starting at Leon or Burges As I dont think ill make the whole lot and def not the Pyrenees. Maybe we'll meet

 

[AlexanderAZ]

As someone who has recovered 100% from TWO Achilles ruptures, I have enormous empathy for you. My suggestions: see a specialist for correct diagnosis. Consider physical therapy, custom orthotics and perhaps a compression sleeve (I wear both). I, for one, would not put a random heel lift without doctor oversight if I was having any issues. Keep that bad boy stretched and sliding free (check footwear) especially when you get up from an extended rest. Ice whenever possible after activity.

 

[Tp3660]

As someone who has recovered 100% from TWO Achilles ruptures, I have enormous empathy for you. My suggestions: see a specialist for correct diagnosis. Consider physical therapy, custom orthotics and perhaps a compression sleeve (I wear both). I, for one, would not put a random heel lift without doctor oversight if I was having any issues. Keep that bad boy stretched and sliding free (check footwear) especially when you get up from an extended rest. Ice whenever possible after activity.

Thx. Good advice. I am getting therapy and have exercises i hope it will be enough.