ANKLE INJURY REHAB

Q I was working up to my first triathlon in 2017 but as I increased my running distances I started to get pain in my Achilles. My bike is correctly fitted and I’ve reduced my running distances, but they’re still very tender to the touch. What should I do next? Colin Reeves A See a Sports massage therapist/physio and get your ankle physically assessed. A physio will be able to ascertain whether the problem’s in your Achilles or in your calves, hamstrings or hip flexors.

A deep-tissue massage to the Achilles/ calf area will stimulate blood flow and help repair any adhesions or tears. The therapist will also demonstrate various strengthening exercises you can do to target the area, such as eccentric calf raises and heel dips. After a few visits you should start to see an improvement.

Fixing the injury is one thing, but figuring out exactly what caused it is the key to avoiding it happening again. So it’s well worth considering all the factors that may have aggravated your Achilles in the first place. Track or speed sessions that involve running on the forefoot, running off the bike, a sharp increase in training load and constantly running on uneven ground or camber are all common causes. It could simply be that the support in your footwear is inadequate. Seek the advice of a coach to help you troubleshoot these problems and get you back on track for your 2017 goal. Kev James