Having suffered from insertional achilles tendinitis in the past I thought I would share a crucial component of my recovery: the running shoes. Please note that, although I try to reference as many leading research articles as possible, I’m not a physician.
Insertional Achilles Tendinitis is a nasty and nagging running injury. It’s an inflammation of the tendon at the point where it attaches to the foot.
Unlike the classic version of Achilles Tendinitis that designates pain above the foot, Insertional Achilles Tendinitis does not respond as well to eccentric loading exercises. Even more frustrating is the fact that rest alone often does not work.
Additionally, it’s quite common with Insertional Achilles Tendinitis to develop a painful bump on the back of the foot (Haglund’s deformity), which can be aggravated by shoes with a stiff or tight heel counter.
Should you keep running with Insertional Achilles Tendinitis?
It may seem counter intuitive to run with such injury but as noted above rest often doesn’t help. The achilles tendon has a poor blood supply and, therefore, it could help to keep it active to support the healing process. In this 2007 study, Silbernagel et al. found that “no negative effects could be demonstrated from continuing Achilles tendon-loading activity, such as running and jumping, with the use of a pain-monitoring model, during treatment.” In this research, runners were allowed to pursue their activity provided their pain level didn’t exceed 5 on a scale of 10.
In other words, listen to your body and check with your doctor but some running is potentially safe while recovering from Insertional Achilles Tendinitis.
What are the best running shoes for Insertional Achilles Tendinitis?
After reading the experience of many runners recommending the Nike Free 5.0, I decided to give it a try and was not disappointed. Thanks to a soft and loose heel counter it didn’t bother my achilles and I was able to run while my tendon was healing.
However, the Nike Free 5.0 have now been discontinued and replaced by the Nike Free RN Flyknit. While the counter of these shoes is also flexible, it felt very tight to me and actually caused some pain.
Cutting the back of the running shoe
Say what? Yes, you have read correctly. Most running shoes, even the ones that have a flexible heel counter, are likely to cause some pain if you suffer from insertional achilles tendinitis. Therefore, the best solution is to cut the back of the running shoe.
So how do we do this?
A single cut with scissors or a box cutter should be enough. You just need to identify the part of the shoe that rubs against your achilles tendinitis and causes pain.
Below is an example of how I perform this operation on my Nike Air Zoom Pegasus 32:
Do you have any shoe tips to deal with insertional achilles tendinitis? Please share them in the comments section below.