Achilles Tendinopathy: Understanding the Condition and Steps to Recovery
Achilles tendinopathy, often referred to as Achilles tendonitis or tendinosis, is a common overuse injury affecting the Achilles tendon, the band of tissue connecting your calf muscles to your heel. This condition is prevalent among runners, athletes, and active individuals but can affect anyone, particularly as we age. Understanding the condition and following an evidence-based recovery plan are key to getting back on your feet—literally and figuratively.
What Is Achilles Tendinopathy?
Achilles tendinopathy is characterisyed by pain, stiffness, and swelling in the tendon. It typically occurs due to repetitive stress or microtrauma that exceeds the tendon’s capacity to repair itself. This can lead to.
Acute pain: Especially during or after physical activity.
Morning stiffness: The tendon feels tight after prolonged periods of rest.
Thickening of the tendon: Chronic cases may result in a visibly swollen or lumpy tendon.
Risk factors include overtraining, poor footwear, tight calf muscles, a sudden increase in activity levels, or biomechanical imbalances like flat feet.
Recovery: A Step-by-Step Guide
1. Rest and Reduce Load
The first step in recovery is to reduce the stress placed on the tendon. This doesn’t mean complete inactivity but rather modifying your activities to avoid aggravating movements. Switching to low-impact exercises like swimming or cycling can help maintain fitness while minimizing stress on the tendon.
2. Manage Pain and Inflammation
For acute tendinopathy, techniques to manage pain and inflammation include:
Ice therapy: Apply an ice pack to the tendon for 15–20 minutes every 2 to 3hrs during the day, to help reduce swelling.
Compression: Use an elastic bandage or supportive taping to reduce swelling and support the tendon.
Nonsteroidal anti-inflammatory drugs (NSAIDs): These may provide short-term pain relief but should be used sparingly.
3. Eccentric Strengthening Exercises
The cornerstone of Achilles tendinopathy recovery is eccentric loading exercises. These involve lengthening the tendon under tension and are highly effective in promoting tendon repair and resilience. A common exercise is the heel drop:
1. Stand on a step with your heels hanging off the edge.
2. Slowly lower your heel below the step’s level while keeping your toes on the step.
3. Use your non-injured leg to return to the starting position.
Start with two sets of 15 reps and progress gradually over weeks. Always work within your pain tolerance.
4. Stretching and Mobility
Improving mobility in the foot and ankle and flexibility in the calf muscles reduces strain on the Achilles. Gentle stretching exercises like calf stretches against a wall or foam rolling can help.
5. Address Underlying Biomechanics
Correcting any contributing factors, such as foot, ankle and hip imbalances, poor running form, overpronation, or inadequate footwear, is essential for preventing recurrence. A Phyisiotherapist, Sports Therapist or podiatrist can assess your gait and recommend orthotics or supportive shoes.
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6. Gradual Return to Activity
Reintroducing your regular activities should be done cautiously and progressively. Begin with shorter, less intense workouts and gradually build up intensity and duration.
7. Seek Professional Guidance
If symptoms persist or worsen, consult a healthcare professional. They may recommend advanced treatments such as shockwave therapy, platelet-rich plasma (PRP) injections, or physical therapy.
Preventing Achilles Tendinopathy
Warm up properly before exercise.
Gradually increase activity intensity and duration.
Incorporate strength training for the calf and ankle muscles.
Wear supportive, well-fitted footwear.
Conclusion
Recovering from Achilles tendinopathy takes time, patience, and a structured approach. By reducing load, addressing pain, strengthening the tendon, and gradually reintroducing activity, you can regain mobility and prevent future injuries. Remember, consistency is key, and professional guidance can make a significant difference in your recovery journey.
If you’re experiencing symptoms of Achilles tendinopathy, reach out to us to start your personalised treatment plan today.
Contact me at boris.stone@btinternet.com or call reception to book a consultation or treatment on 01305 831726
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