Dealing With Heal Pain? It Could Be Achilles Tendinitis
Struggling with heel pain? Let’s dive into the world of heel drama.
Achilles tendinitis It’s like the grumpy neighbor of your lower leg, it’s when the Achilles tendon, that sturdy band of tissue connecting your calf muscles to your heel bone, decides to throw a tantrum and gets all inflamed.
Achilles tendinitis is a common injury, particularly among athletes and individuals who engage in activities that involve repetitive or intense use of the calf muscles and Achilles tendon. It’s more common in sports such as running, basketball, soccer, and tennis.
The Achilles Anatomy
To understand Achilles tendinitis better, let’s get into the anatomy.
The Achilles tendon is the thickest and strongest tendon in the human body. Your Achilles is like the MVP of your lower leg, it allows you to push off the ground when you walk, run or jump. It’s located at the back of your ankle and connects the calf muscles (the gastrocnemius and soleus muscles) to the heel bone (calcaneus).
When these muscles contract, they pull on the Achilles tendon, causing the foot to point downward (plantar flexion). At the lower end of the leg, the Achilles tendon attaches to the back of the heel bone (calcaneus). This connection is essential for transmitting the force generated by the calf muscles to the foot, allowing movement.
Achilles tendinitis occurs when the tendon becomes inflamed due to excessive strain or repetitive motion. Factors such as sudden increases in physical activity, tight calf muscles, inadequate footwear, or biomechanical issues can contribute to the development of Achilles tendinitis.
How do I know if I have Achilles tendinitis?
Wondering if your heels are crying in Achilles agony? Well, here a few signs to watch out for:
Heel Pain: If you’re experiencing pain or stiffness in the back or your heel especially after physical activity in the morning, Achilles tendinitis could be the culprit.
Swelling and tenderness: Keep an eye out for any swelling or tenderness in the area around your Achilles tendon. It might feel warm to touch. It might be time to investigate.
Thickening of the tendon: If you can see or feel thickness of the Achilles tendon.
Difficulty flexing: Is it harder than usual to flex your foot or stand on your toes? The Achilles tendon might be unhappy.
More importantly, what can we do about it?
Rest and recovery: Give those heels a break! Avoid activities that aggravate the pain and try low impact exercises like swimming or cycling instead.
Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day. It will help reduce inflammation and numb the pain.
Stretch: Gentle calf stretches can work wonders for easing tension in the Achilles tendon. Hold each stretch for 30 seconds and repeat several times a day.
Supportive shoes: Say hello to shoes with good arch support. Good supportive shoes provide stability, cushioning, and comfort for your feet.
Physiotherapy: Physiotherapy plays a crucial role in the management and treatment of Achilles tendinitis.
Hands-on: Hands-on techniques such as active release techniques, massage, soft tissues mobilizations, dry needling and joint mobilizations, can help improve blood circulation, reduce muscle tension, and promote tissue healing around the Achilles tendon.
Stretching: prescribe specific stretching exercises tailors to the individual’s needs and level of fitness. Stretching exercises target the calf muscles and Achilles tendon to improve flexibility and reduce tightness.
Strengthening: strengthening exercises focus on enhancing the strength and endurance of the muscles supporting the ankle and the foot.
Gait analysis: assessing the individual’s walking and running patterns (gait) to identify and biomechanical abnormalities or deficits contributing to Achilles tendinitis.
Functional rehabilitation: Aimed to restoring a normal movement patterns and functional abilities. These exercises may include balance and proprioception training, agility drills, and sport specific activities to prepare individuals for a safe return to their desired level of activity.
Education and Self-Management: educating patients about the underlying causes, risk factors for recurrence, and strategies to prevent future injuries.
Gradual return to activity: developing a structured rehabilitation program that gradually reintroduce physical activity and sports participation while monitoring progress and adjusting the treatment plan as needed. The gradual approach helps minimize the risk of reinjury and promotes long term recovery.
Cast: In severe cases, immobilization in a cast or walking boot may be necessary to allow the tendon to heal properly.
Home remedies and prevention
Want to speed up your Achilles Road to recovery and already want to get started?
DIY Ice Packs: Grab a bad frozen peas and give your heels a chill session.
Foam rolling: Roll out those calf muscles with a foam roller to help release any tension and improve blood flow to the Achilles tendon.
Massage: Give your heels some love with a gentle massage using your fingers. It will help improve circulation and loosen up tight muscles.
Stretching: stretching calf and Achilles muscles.
But, remember, if your heels are giving you grief, don’t hesitate to ask us for advice. After all, the Achilles are the unsung heroes that keep you on your toes (literally) every single day!