When Injury Strikes Close to Home: Managing an Achilles Flare-Up Before Race Day

At Optimum Chiropractic Clinic, we often remind our patients that even with the best plans, setbacks can happen. Recently, I had a taste of my own advice.

I (Ben) am five months into training for a half marathon distance trail race. Everything had been going well, my runs were building, my progress felt solid, and I was excited to test myself. Then, three weeks before race day, my Achilles had other ideas.

What happened

After a 1.5-hour run during the week, I capped the weekend with a 20km hike. That extra load tipped my Achilles over the edge. The next morning I was limping on stairs and walking was uncomfortable. Not exactly what you want when you’re on the countdown to an event you’ve been preparing for months.

First steps: Controlling the load on the achilles

My first move was simple but essential: don’t panic, act early. Here’s what I did right away:

• Stopped running

• Taped the ankle to reduce strain on the Achilles

• Wore running shoes with a 6mm heel drop instead of my usual flatter shoes for walking

• Added heel padding to lift the heel and reduce Achilles stretch

  
  

Supporting recovery

Beyond reducing load, I focused on giving my body the best environment to heal:

• Applied heat (tendons don’t have great blood supply, so I wanted to promote circulation)

• Took collagen with vitamin C to support tendon repair

• Increased protein intake

• Prioritised extra sleep

• Performed heel raise isometric exercises (3–5 sets of 30 seconds daily)

  
  

Testing the waters

After a few days, I trialled a short run with several precautions:

• Same 6mm-drop shoes

• Ankle taped for support

• Chose a flat route, walking up any hills

• Ran at a slower pace

The result? A pain-free run. A huge relief.

Reality check

I want to be clear: this was my decision. I knew my body, understood the risks, and weighed up the importance of making my race versus potentially aggravating the injury.

Not everyone would, or should, return to running this quickly. Achilles injuries are notorious for being slow to heal, and every case is different. I also got off lightly, the quick action and relatively minor nature of my injury helped.

Back on Track

With three weeks to go, I’m back on plan, though I’ll be taking precautions right up to race day. My taper for the next couple weeks (reduced running volume) is well timed to reduce the strain and give my Achilles the best chance of lining up healthy.

The Takeaway

This experience reinforced something we say often at Optimum Chiropractic Clinic: we do for our patients what we do for ourselves. Early action, smart modifications, and a thoughtful plan made all the difference here.

If you’re dealing with an Achilles issue (or any tendon injury), don’t leave it to chance. The earlier you act, the better your long-term outcome. You can contact us on optimumchiropracticclinic@gmail.com or click to book now.