Here We Are… Again!

I was deep into training for a spring marathon when a freezing long run led to proximal hamstring tendinopathy (PHT). I didn’t make it to the starting line. Instead, I spent months—and thousands of dollars—on physical therapy.

Eventually, I was pain-free and training again for a fall marathon. Things were looking up… until Achilles tendinitis hit.

A High Followed by a Low

I had a strong 12-mile run last Saturday. It finished fast with plenty of hills, and I felt great powering up each climb. Sunday was a rest day, but Monday I still felt a little off. I went out for an easy run—still hilly—and noticed some tightness in my right lower calf. Nothing major, or so I thought.

Later that day, I felt sharp pain in my right ankle when I touched it. I rubbed and stretched it but didn’t take it seriously. The next day I tried a short, easy run and the pain hit immediately. I stopped and walked. It still hurt.

A quick internet search and a positive “pinch test” made it clear—it was my Achilles tendon. Worse yet, the swelling was visible.

My heart sank. Not another tendon injury. Not my Achilles.

The Panic, and the Plan

Achilles injuries are notoriously tough. I’d never struggled with mine before, but I know runners who have—and how long it can take to recover. But this time, I reminded myself: I’ve been here before. I’ve learned from the PHT rehab. I know what to do—and what not to do.

Tendons don’t heal like muscles. Their limited blood supply means slow recovery. Even when they “heal,” the tissue isn’t quite the same as before. But it can regain full function.

Think of it like a scar on your skin. It still works, but it’s different.

Early Recovery: Rest, but Not Too Much

In the early phase, inflammation floods the injury site. Some inflammation is necessary—but too much can damage surrounding tissue. That’s why icing several times a day can help early on.

I took three full days off from running. I iced, ate an anti-inflammatory diet, and prioritized sleep—the body’s best repair window.

But I didn’t stay totally inactive. I did gentle walking and light calf raises, stopping at the first hint of pain. This is key: Tendons heal best with some load. Total rest can actually slow healing.

It’s a delicate balance. Too much load, and you worsen the injury. Too little, and you lose ground.

Testing the Waters

After three days, my swelling had gone down and I was pain-free on long walks. I went to a track—flat and soft—and warmed up with a half-mile walk, mobility, and gentle stretches (overstretching a healing tendon is a no-no).

Then I ran two miles.

I had slight pain at the start (2/10), but it faded quickly and didn’t return. Afterward, pain briefly spiked to 3/10 while walking but dropped to zero within a few steps. A great sign.

Tendons often react 24 hours later, so I waited. No increase in pain!

Progress and Patience

The next day I ran four miles on flat roads. I warmed up the same way and had zero pain for most of the run—just some mild discomfort (2/10) in the final mile. That’s considered acceptable for tendon rehab. It’s hard, though, to run with any pain if you’re used to running pain-free.

When I first rehabbed my PHT, I had to rewire my brain to accept running with a 3–4/10 pain level. It’s not easy, but it worked. I built up slowly, even while running through some discomfort—and eventually got back to pain-free running.

This time, I’m doing the same. I finished my run, cooled down, stretched, iced—and now I wait. Another 24-hour test. I can’t plan my week out yet. I have to take it day by day.

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Final Thoughts

Tendon injuries test more than your body—they test your patience, discipline, and mindset. But they also teach you resilience, and remind you that healing is not linear.

I’m in this for the long haul.