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Old 03-18-2013, 06:00 PM   #1
Luke Conner
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Exercises to avoid with Achilles/heel pain

About two weeks ago I did something and have been having heel pain. The back of my heel is sore to the touch, but doesn't consistently hurt. I've avoided double unders, and for the open workout I had to do step ups.

Aside from double unders and box jumps are there any other exercises I should avoid until it heals?
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Old 03-18-2013, 06:41 PM   #2
Brad Allen Jones
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Re: Exercises to avoid with Achilles/heel pain

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Originally Posted by Luke Conner View Post
About two weeks ago I did something and have been having heel pain. The back of my heel is sore to the touch, but doesn't consistently hurt. I've avoided double unders, and for the open workout I had to do step ups.

Aside from double unders and box jumps are there any other exercises I should avoid until it heals?
Running.
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Old 03-18-2013, 06:46 PM   #3
Luke Conner
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Re: Exercises to avoid with Achilles/heel pain

Sorry, I should have added that, I haven't done any running. Am I ok for things like rowing, thrusters, and oly lifts?
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Old 03-19-2013, 06:35 AM   #4
Joey Shishineh
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Re: Exercises to avoid with Achilles/heel pain

I would say no to anything with a jumping motion and a low squat position. As both of those tend to but a lot of tension on the achilles and calf...
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Old 03-19-2013, 12:47 PM   #5
Luke Conner
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Re: Exercises to avoid with Achilles/heel pain

That sucks, that doesn't leave much to do until this heals.
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Old 03-19-2013, 01:16 PM   #6
Carlos Garza
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Re: Exercises to avoid with Achilles/heel pain

I would go se a doctor about it just to play it safe… if you tear your achilles you'll be out for at least a year
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Old 03-19-2013, 03:12 PM   #7
Luke Conner
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Re: Exercises to avoid with Achilles/heel pain

I've been moving more and more that direction. It doesn't hurt a lot, but it's been several weeks.
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Old 03-20-2013, 10:50 AM   #8
Ari Sherwood
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Re: Exercises to avoid with Achilles/heel pain

I would also be stretching your achilles /calf to help alleviate the pain and increase flexibility for the next time you do these movements. I've used one of these:

http://www.amazon.com/Medi-Dyne-ProS..._sim_sbs_hpc_1 {WFS}

for a while and it's been really helpful for reducing heel pain and achilles tightness.

Last edited by Ari Sherwood : 03-20-2013 at 10:52 AM.
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Old 03-21-2013, 04:19 AM   #9
Daniel Pope
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Re: Exercises to avoid with Achilles/heel pain

Hey Luke, I used to have some issues with achilles pain. Do you have pain first thing in the morning and pain on the bottom of your foot by your heel?

I wrote a long article about this problem (achilles tendinopathy) and a podcast to go with it. All SFW

They might be helpful. Rehab usually consists of eccentric calf raises, modifying your workout schedule and slowly reintroducing these offending exercises later with better technique.

I'd be careful with running, box jumps and double unders. If oly lifts aren't bothering you they may be alright. Just be honest with your progress(how you feel after the workout and the next morning).

Rehab can take 8-12 weeks at times when all things are done properly so prepare to be in for the long haul!

Hope this helps,
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Old 03-22-2013, 08:47 PM   #10
Luke Conner
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Re: Exercises to avoid with Achilles/heel pain

It hurts on the back of my heel if I press on it. My heel also hurts when it's jarred as it running or jumping. It does hurt more in the morning, but in the heel and up the leg a little, never really on the bottom.
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