FREE Physical Therapy - Vol. 10- Achilles Tendonitis, April 2007
Achilles tendonitis is a common overuse injury that accounts for around 11% of all running injuries. The Achilles tendon is the large tendon at the back of the ankle that connects the calf muscles to the heel bone. The symptoms of Achilles tendonitis include pain, tenderness, stiffness, and/or swelling at the Achilles tendon at the back of the heel. One may also note decreased strength and movement at the ankle. The causes of Achilles tendonitis include:
- Overuse or repetitive movements-During work, at home, or while playing sports. This includes repeated push-offs or stop-and-go motions present in running drills, basketball, volleyball, tennis, and dancing.
- Sports training errors-Not warming up properly or changes in exercise training schedules such as increasing mileage or the amount of hill training suddenly or too quickly.
- Poor footwear-Overpronation (flat feet), poor arch supports, and wearing high heels consistently then running places an increased strain on the Achilles tendon.
- Lack of flexibility-Tightness in the gastrocnemius and soleus musculature (calf muscles)
The best treatment for Achilles tendonitis is prevention. This includes stretching, wearing proper footwear, and correcting foot mechanics with orthotics if needed. If you are already experiencing the symptoms of Achilles tendonitis the initial home treatments include rest, anti-inflammatory medication, and ice. Your doctor may also prescribe physical therapy to help you treat this problem. Physical therapy treatments may include moist heat, massage, ultrasound, and stretching and strengthening exercises. Call your doctor if your pain is sharp, if you are having numbness and/or tingling in your foot, or if you heard a pop in your Achilles tendon when it was injured.
This is a stretch to help relieve some of your symptoms. Place your injured leg behind the other. While keeping the back leg straight with your heel on the floor, lean into the wall until a stretch is felt in the calf. Hold for 15-30 seconds, repeat 3-5 times, 3 times a day.
