Volnation. Where problems are solved. Gonna give this a whirl and add it to my workout. Thanks,
@IN Jed.
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Can’t find the original quote, but assuming Achilles Tendinitis?
If I can add to your treatment plan:
1. Stretches: The post that you quoted was correct. Straight knee best stretch for Gastrocnemius (crosses knee and ankle), bent knee focuses on Soleus (1 joint muscle only crosses ankle) Two joint muscles are the most commonly strained. Take the stretch only to the point of feeling a pull in the muscle. Hold for at least 60 seconds for each repetition.
Do not try to get there faster by stretching into painful zone, brain/body would then identify the stretch as an injury process and to protect against it, tighten the muscle further. Slow and steady wins the race here.
2. Get Voltaren gel. Now over the counter. Use minimum 2x per day. Max 4x. Topical anti-inflammatory that will pass through the skin. Perfect for Achilles Tendinitis. Diclofenac is generic if your insurance still covers it. Strength is 1% whether OTC or Rx...
3. Buy a Futuro Plantar Fasciitis Night Support. Costs <$30. Worth every penny. Wear it every night. Keep it on your bedside table, put it on at bedtime, take off in the morning. Nighttime and sleeping is where you lose all the daily stretching gains. This will prevent the loss of progress and allow you to improve much quicker. I recommend this rather than the Rx brace. Rx brace much more expensive and not nearly as comfortable.
https://www.futuro-usa.com/3M/en_US...-Support/?N=4318+3294508046+3294529207&rt=rud
You can buy it on Amazon, at CVS, Target, Walgreens, etc.
4. Most important part: Once the pain is gone, you are not done healing. If you stop when the pain does, it will return almost guaranteed. But the next time could be the big tear...
Once there’s no pain, can drop the stretching sets to once per day. Keep doing that and the Futuro brace for 2 months after the pain is gone. Then it will be a bad memory instead of a recurring nightmare.
Hope that helps you. Easily treatable, but a miserable experience if not treated correctly. Achilles tear is much worse. If you can’t get over the hump to better, find a doctor that can do an ultrasound guided PRP injection. Better than a steroid shot, but expensive. Insurance doesn’t cover. We charge $450, and we’re about 1/2 of the going rate in DFW... unfortunately, some doctors try to live off PRP/Stem cell injections and those clinics are pricey.
Sorry that this is such a long post, but this is exactly what I would tell you if I was treating you in my office...