I was having a lot of trouble walking in the mornings due to pain behind
my ankle so I checked the rec.running archive and started to suspect
achilles tendinitis. A podiatrist confirmed this diagnosis and said my
orthotics (I pronate very badly) weren't doing the job and that I was
due for new ones (I've had these for nearly 10 years). While these were
being made, I took a month off running and found my morning pain was
considerably reduced. Now I've had the new orthotics for a few weeks and
am running very gently for about 20 minutes, maybe six times a week. I
feel a lot more stable in the new inserts which is a good thing.
Now I'm running (after a fashion) again, I'm taking a lot more care to
stretch after exercise, especially my calves. I'm also icing my tendons
to reduce inflammation, which a lot of people seem to say is the right
thing to do.
My question to the group is which should I do first, ice or stretch? It
seems logical to stretch before icing but I thought I should check.
Also, what position should my feet be in when I ice, extended (i.e. toes
pointed outwards) or in a fairly neutral position. Currently I strap ice
bags onto them while I'm sitting eating my breakfast (after stretching,
after running). The other thing is that after my breakfast, I usually
jump into a warm shower to get ready for work. Is this ok for my ankles
or should I delay warming the tendons for a while.
Thanks for any help. Sorry if this posting has been long-winded.