Achilles Tendon Pain
The Achilles Tendon attaches your calf muscles to your heel bone. You use this tendon to jump, walk, run, and stand on the balls of your feet.
Any continuous, intense physical activity can cause painful inflammation of this tendon. A compromised Achilles tendon can cause discomfort from a slight ache, tenderness, and stiffness to severe pain, especially when bending the foot downward.
If further overuse injury occurs, the tendon could rupture or tear.
Causes – • Running in poorly fitting/worn-out shoes can increase your risk of pain. • Exercising without a proper warm-up. Not stretching enough before activity. • Straining the calf muscles during repeated exercise or physical activity such as tennis, that require quick stops and changes of direction. • A flat arch in your foot can put more strain on the Achilles tendon. Obesity and tight calf muscles also can increase tendon strain. Extra bone growth (bone spur) can rub against the tendon & cause pain. • The structure of the Achilles tendon weakens with age, which can make it more susceptible to injury. • Sudden increase in physical activity without allowing your body to adjust to increased training. • Wearing high heels daily or for prolonged duration’s. • Changing training surfaces too abruptly (soft to hard).
Symptoms – • The pain typically begins as a mild ache in the back of the leg or above the heel after running or other sports activity. Episodes of more-severe pain may occur after prolonged running, stair climbing or sprinting. • You might also experience tenderness or stiffness, especially in the morning, which usually improves with mild activity. • The location of the pain may vary—it can be felt closer to the bottom of the calf muscle, along the actual tendon, or lower down near the heel bone. • Discomfort or swelling in the back of your heel. Limited range of motion when flexing your foot. • If you have experienced a sudden “pop” in the back of your calf or heel, see your doctor immediately.
Prevention – • Increase your activity level gradually – If you’re just beginning an exercise regimen, start slowly and gradually increase the duration and intensity of the training. • Take it easy – Avoid activities that place excessive stress on your tendons. If you participate in a strenuous activity, warm up first by exercising at a slower pace. If you notice pain during a particular exercise, stop and rest. • Choose your shoes carefully – The shoes you wear while exercising should provide adequate cushioning for your heel and should have a firm arch support to help reduce the tension in the Achilles tendon. Replace your worn-out shoes.
Treatment – • Stretching – Specific stretching exercises to stretch & relax muscles & tendon is very effective. Stretch your calf muscles and Achilles tendon, before exercise and after exercise to maintain flexibility. • Ice/Heat packs – To decrease pain or swelling, application of an ice pack to the tendon after exercising or when you experience pain. Heat packs can be used to ease the soreness in calf & tendon areas & relax the muscles. • Ultrasound and Shock-wave Therapy helps to accelerate the body’s healing process, produce pain relief, promote reduction in muscle tension, and stimulate neovascularization. • Taping – Kinesiology tapes helps to externally support the tendons & muscles allowing ease in the movements & ease the pain. • Soft tissue massage – Helps to relieve tenderness. • Strengthening exercises – Specific “Eccentric” exercises, Balance board exercises, Bosu ball exercises, Theraband exercises are different group of exercises to help strengthen your muscles & tendon to better handle the stresses they encounter with activity and exercise.
If you are suffering from any above mentioned symptoms, don’t wait! Reach out to us at –
Pooja Physiotherapy & Health Care Center Blk 77 Indus road #01-521S’160077. Call now @6384 5452 or Whatsapp @8322 3371 or Drop an email at info@physiopooja.com.sg
