Sore achilles tendons

[DNA_Rower]

For the past 6 months or so I have had occasional sore achilles tendons - enough to make me limp. It can be either foot and it can be a bit random.

I've seen the physio a few times and basically just been doing exercises to stretch the calf, and also an exercise to strengthen the calf in the opposite way to normal (not sure how to explain that - it's the muscles you use when you go from tip-toe and down, rather than up).

Our theory is that my pain is caused by tight calves stressing my achilles. I am wondering if my rowing is making my calves too strong in one direction, but not the other meaning there is an imbalance.

Anyone else ever had similar and got over it?

[left coaster]

Ever tried a gelatin supplement in combination with brief, burst type exercises which strain your tendons? Some interesting research about this... short intervals on the erg may work.

Impressive stats DNA_Rower!

[lindsayh]

For the past 6 months or so I have had occasional sore achilles tendons - enough to make me limp. It can be either foot and it can be a bit random.

Could it be related to over compressing at the catch (going too far forward)?

[JerekKruger]

Could it be related to over compressing at the catch (going too far forward)?

Or driving through the ball of the foot for longer than necessary? I ask because I hardly feel any work being done by my calfs.

[Dangerscouse]

@ DNA I have recently been getting aggravated heels if I row for longer than circa 2 hours, but it stops if I jump off and walk around for a little bit. Not as bad as your situation as you're limping and it's never been that bad for me

I have found calf stretching to really help, as I didn't ever stretch them and i am quite calf dominant in my push; something that I am addressing as I suspect I lose too much power as a consequence. I had no issues for my 12 hour session

[JohnAd]

Sorry to hear you're having troubles with your Achilles, the issues with mine are what pushed me towards the erg in the first place as it was the only thing that didn't aggravate them, so I'd be surprised if it was rowing causing it as long as you're not doing something odd with your technique.

Listen to the pain and back off whatever you were doing before the pain started, if a certain volume x intensity gets them sore then go back down in either so that you can complete without causing pain the following day. My physio recommended I look at stuff on Twitter who posts a lot of stuff with the latest recommendations.

For me the eccentric stretches, especially the one where you stand on a step and allow your heels to drop, did help.

[jackarabit]

Scouse, heel pain which persists when walking or is particularly strong after sitting points to Plantar fascia injury. Even stretching done cold or too aggressively can tear the anchoring points of tendons.

[JohnAd]

My physio recommended I look at stuff on Twitter who posts a lot of stuff with the latest recommendations.

Doh, should read My physio recommended I look at @SethONeill stuff on Twitter who posts a lot of stuff with the latest recommendations.

[hundalharman01]

I have a mild achilles tendon pain that I feel only on dorsiflexion(pulling toes and feet towards the head) and on walking downstairs.

I am a beginner with a short height. I have a tendency to lift my heels off the footplate because I come too far forward at the catch to try and lengthen my leg drive to compensate for my short height. Could this have caused the achilles pain?

It may be relevant to know that I row with shoes and do not use the footstraps to hold my feet in place.

Has anyone else experienced this?
Should I do calf or heel stretches before rowing?

[Dangerscouse]

I have a mild achilles tendon pain that I feel only on dorsiflexion(pulling toes and feet towards the head) and on walking downstairs.

I am a beginner with a short height. I have a tendency to lift my heels off the footplate because I come too far forward at the catch to try and lengthen my leg drive to compensate for my short height. Could this have caused the achilles pain?

It may be relevant to know that I row with shoes and do not use the footstraps to hold my feet in place.

Has anyone else experienced this?
Should I do calf or heel stretches before rowing?

It's possible that is the cause. Tendons can react badly to new movements so it might be too much too soon, especially if you've been quite sedentary previously.

I'd recommend calf and heel stretches, and maybe a foam roller too. Don't worry about generally lifting your heels, but it is all relative if you're lifting them too much, you'd probably be better off shortening the length of your stroke for a month or so whilst you adapt to the movement.

Be careful though as you don't want it to get any worse, and I'm guessing that plantar fasciitis exercises & socks will be helpful.

[Dutch]

Do you know how flexible you are at all in your achilles? For instance with your heels at shoulder width and feet at 45 degrees can you do a full squat and put your palms flat on the floor?
Most people can only get to the position where their bottom would look like it is about to sit in a chair.
Then bring in your feet to hip width and do the same squat and try and put the palms flat on the floor again.
If you have to go up onto the balls of your feet to squat then there is tightness in the ankle region and probably lower back to some extent. So this will add to the over stretch of the tendon in the achilles area and hence the aggravation of the region.

[Tsnor]

I have a mild achilles tendon pain that I feel only on dorsiflexion(pulling toes and feet towards the head) and on walking downstairs.

I am a beginner with a short height. I have a tendency to lift my heels off the footplate because I come too far forward at the catch to try and lengthen my leg drive to compensate for my short height. Could this have caused the achilles pain?

It may be relevant to know that I row with shoes and do not use the footstraps to hold my feet in place.

Has anyone else experienced this?
Should I do calf or heel stretches before rowing?

Don't go forward past shins vertical. Length by extra reaching at the catch or by going too far forward is not good. Better to have a shorter strong stroke.

Don't worry about heels coming off the plate. Just focus on getting the heels down early in the drive. Nomath posted a neat article measuring the foot pressure used by elite rowers. They use the entire foot with a lot of force coming from the balls of the foot, not the heel.

Do go slow the first 6-12 weeks. Slower than max. Some of your muscles are perfect for rowing from your other activities. Others haven't been used. The combo of strong and weak muscles is not good if you push hard. You can hurt things that are not for prepared for load. Backs especially, but legs, arms, hands etc all take a beating.