Achilles/Heel problems

[Russ]

Hi 

 

  I have had to pause my golf season due to a painful heel and Achilles tendon.

I am starting physio Monday, but looking for any suggestions or past experience with speeding up recovery.

It started with plantar fasciitis that I did not look after, and moved back to my heel.  Lots of pain, tried to play 9 with a cart last week.

I had to quit after 7 holes.

 

Thanks for any insight at all.

 

 

 

[Hackabilly]

Put a tennis ball or lacrosse ball on the floor, put your foot on top of it and roll it around. You can put pressure into it but be gentle at first. I guess you could use a golf ball but that would probably be too much pressure at first. Gentle toe scrunches (think pulling toes back toward foot) may also help to begin to strengthen the bottom of the foot. You'll probably end up doing some calf stretches as well as foot stretches after seeing your physio person and maybe some eccentric calf raises, but save those till after you see them.

 

just starting to build my set

irons: Adams pro A12 3-pw KBS tour

woods: zenith orbiter 3 and 5

driver: Bombtech Grenade 9* Stiff

wedges: tour edge 56*

[Hackabilly]

Oh if you have a rolling pin you can roll that up and down your calf to loosen that up too. Best to do this in a sitting position, with the feet on the floor and you want to put some pressure into the muscle with the rolling pin.

 

just starting to build my set

irons: Adams pro A12 3-pw KBS tour

woods: zenith orbiter 3 and 5

driver: Bombtech Grenade 9* Stiff

wedges: tour edge 56*

[McaseyM]

Good call on physio ( i am one ).

First off how are your arches in standing: flat, some arch or high arch? If flat, You may benefit from some inserts to keep the arch in place, in addition to strengthening the posterior tibilais muscle which holds the arch up, if it's a problem you'll be sore to touch from the arch to behind the inside ankle bone and up the inside of the calf muscles.

@hackanilly nailed it with massaging the bottom of the foot with a ball, the harder you can tolerate the better.

Then you need to keep the calf stretched both with the knee straight to get the Gastroc, and with the Knee

bent to get the soleus.

You can use a rolling pin or a foam roller on the calves as well.

May look into a Strasburg sock which will keep the plantar fascia and calf stretched throughout the night.

Finally, they should also check your hip external rotator strength because if your hip rotates in a little from Weakness, the knee rotates in and then the foot can fall in and flatten and pull on the plantar fascia.

Good luck!

Listen to you physio and take good care because

Foot issues will literally be the Bain of your existence if they linger.

 

 

Sent from my iPhone using MyGolfSpy

[Eseay32]

Good call on physio ( i am one ).

First off how are your arches in standing: flat, some arch or high arch? If flat, You may benefit from some inserts to keep the arch in place, in addition to strengthening the posterior tibilais muscle which holds the arch up, if it's a problem you'll be sore to touch from the arch to behind the inside ankle bone and up the inside of the calf muscles.

@hackanilly nailed it with massaging the bottom of the foot with a ball, the harder you can tolerate the better.

Then you need to keep the calf stretched both with the knee straight to get the Gastroc, and with the Knee

bent to get the soleus.

You can use a rolling pin or a foam roller on the calves as well.

May look into a Strasburg sock which will keep the plantar fascia and calf stretched throughout the night.

Finally, they should also check your hip external rotator strength because if your hip rotates in a little from Weakness, the knee rotates in and then the foot can fall in and flatten and pull on the plantar fascia.

Good luck!

Listen to you physio and take good care because

Foot issues will literally be the Bain of your existence if they linger.

 

 

Sent from my iPhone using MyGolfSpy

This guy nailed it. Strasburg is awesome. Little weird at first. Shoes shoes shoes with the right support for you and all the stretching

 

 

Sent from my iPhone using MyGolfSpy