achilles tendonitis
What is Achilles Tendonitis?
Achilles tendonitis is a very common problem that causes heel pain and sometimes swelling.
The Achilles tendon is placed under extreme loading forces during activities such as walking, running, cycling, soccer and basketball. The Achilles tendon can become irritated during such activities and this can lead to Achilles tendoniitis.
Achilles tendonitis is a very common problem that causes heel pain and sometimes swelling.
The Achilles tendon is placed under extreme loading forces during activities such as walking, running, cycling, soccer and basketball. The Achilles tendon can become irritated during such activities and this can lead to Achilles tendoniitis.
Common Causes
- Activities that involve excessive walking, running, hopping and jumping.
- Tight calf muscles
- Training errors:
o Sudden increase in running distance, speed, or frequency
o Sudden change in running/walking surface (i.e. soft to hard, hard to uneven, etc.)
o Sudden increase in hill running/walking
o Sudden increase in jumping / hopping exercises
- Sudden change in footwear, usually from wearing heels to wearing flat shoes (i.e. during the summer when people switch to flip flops).
- Activities that involve excessive walking, running, hopping and jumping.
- Tight calf muscles
- Training errors:
o Sudden increase in running distance, speed, or frequency
o Sudden change in running/walking surface (i.e. soft to hard, hard to uneven, etc.)
o Sudden increase in hill running/walking
o Sudden increase in jumping / hopping exercises
- Sudden change in footwear, usually from wearing heels to wearing flat shoes (i.e. during the summer when people switch to flip flops).
Signs and Symptoms
· Gradual onset of pain and tenderness in the Achilles tendon, which can be made worse by activity.
· Pain and stiffness along the Achilles tendon first thing in the morning.
· Swelling and tenderness of the Achilles tendon.
NOTE: The heel often gradually becomes sore over time until the pain is constant and activities become quite painful. Ignoring early warning signs (heel pain) and pushing through pain will only make your heel worse!
· Gradual onset of pain and tenderness in the Achilles tendon, which can be made worse by activity.
· Pain and stiffness along the Achilles tendon first thing in the morning.
· Swelling and tenderness of the Achilles tendon.
NOTE: The heel often gradually becomes sore over time until the pain is constant and activities become quite painful. Ignoring early warning signs (heel pain) and pushing through pain will only make your heel worse!
Treatment
1. Rest! There is no quick fix when it comes to tendonitis. You cannot make the pain/inflammation go away if you do not stop the activities that are responsible for your pain.
2. Ice- Every 2 hours for 20 minutes and immediately following exercise.
3. Correct any training errors you may have made!
- Did you recently start running? Maybe you progressed your pace/distance too quickly.
- Did you recently start walking/running up hill? Maybe you did too many hill repeats. Maybe you didn't give yourself enough of a break between workouts.
- Did you recently start exercising where you're doing a lot of repetitive hopping, skipping, jumping?
Think back on what you did just before your heel pain started. Often it's a result of doing too much too soon. Once your pain resolves, make sure you progress more gradually into your activities. Listen to your body. If your heel pain comes back then you've progressed things too quickly.
5. Appropriate footwear. Avoid wearing shoes with minimal support (i.e. flip flops). If you have recently switched to minimalist running shoes (see picture below) then you need to switch back to more supportive shoes and make the transition to minimalist footwear more gradually.
1. Rest! There is no quick fix when it comes to tendonitis. You cannot make the pain/inflammation go away if you do not stop the activities that are responsible for your pain.
2. Ice- Every 2 hours for 20 minutes and immediately following exercise.
3. Correct any training errors you may have made!
- Did you recently start running? Maybe you progressed your pace/distance too quickly.
- Did you recently start walking/running up hill? Maybe you did too many hill repeats. Maybe you didn't give yourself enough of a break between workouts.
- Did you recently start exercising where you're doing a lot of repetitive hopping, skipping, jumping?
Think back on what you did just before your heel pain started. Often it's a result of doing too much too soon. Once your pain resolves, make sure you progress more gradually into your activities. Listen to your body. If your heel pain comes back then you've progressed things too quickly.
5. Appropriate footwear. Avoid wearing shoes with minimal support (i.e. flip flops). If you have recently switched to minimalist running shoes (see picture below) then you need to switch back to more supportive shoes and make the transition to minimalist footwear more gradually.
6. Try purchasing a heel lift. If you only have Achilles tendonitis in one foot, make sure you still put an insert in to the other shoe as well.
7. Eccentric strengthening exercises (see below picture). Standing on a step go up on your tip toes, then lift your good leg. VERY SLOWLY lower your injured heel toward the floor. Repeat 15 times, do 3 sets daily.
9. Stretching Exercises: One with back leg straight, one with back leg bent. Heel stays on floor! Hold stretch 30 seconds (no bouncing!). Repeat 3 times. Always do after exercise/increased activity.