About 2 weeks ago I started getting pain in my Achilles’ tendons and heels of both legs. The main source of pain is primarily in the heels.
I’m currently on the Beginner Template, phase 2, week 8.6, and I think the trigger was overuse. Specifically, I have been walking 10,000 steps daily and doing 30 minutes off LISS brisk walking twice per week. About a month ago, I began doing 3 sets of weighted calf raises twice a week.
I read the BBM Pain in training article and decided to stop doing the twice weekly LISS brisk walking and calf raises. My plan was to continue with the daily 10,000 steps to maintain some strength and mobility in the area while it heals, then gradually add the rest back in. Unfortunately, after 2 weeks, however, I‘m still getting intermittent pain.
I’m wondering whether I should give the strategy of 10,000 daily steps more time, or try another intervention? I’d be grateful for any advice you can give.
biodata
51 year old male
5’8’’, 163lbs, waist 36”, bmi 24.7
currently on calorie deficit to reduce my waist to under 35”
Hey Erik Johnson - thanks for the questions. I think your initial approach of reducing loading to the areas to tolerance makes sense. Out of curiosity, is there a reason you are shooting for 10,000 steps per day? I’m fine with folks having activity goals but there’s nothing magical about 10,000 steps per day. You also will likely find this article of use HERE.
Thanks Michael. 10k was just a number I built up to over time. I don’t do other sports and would otherwise sit all day if not for the steps. I have cut it back to 8k now and will reduce further if I find the loading too much for my tendons.