In this post, I’ll be discussing how you can treat your Achilles tendinitis. However, let’s first learn what this condition is really about.
On therapy, anti-inflammatory treatment or antiphlogistics is recommended for is leisure athletes or general runners. In addition, it’s important that you take less weight on your Achilles tendon to reduce the pressure that it receives.
But avoid total immobilization since this can become degenerative – and you must wear the best running shoes for Achilles tendonitis.
You can also undertake passive rehabilitation particularly with dorsiflexion limitation for your subtalar joint (either the valgus or varus-). In addition, you can use Shock Wave (Extracorporal) as it also gives positive results with relieving the Achilles tendonitis.
Therefore, adopt active exercising such as using eccentric exercises, which would lengthen the fiber of your eccentric muscles and thus promote the generation of more collagen.
How to prevent Achilles Tendonitis
Despite that it’s not possible to fully prevent the emergence of Achilles tendinitis, there are some steps that we can take to reduce our predisposition.
1. Avoid rapid increase in exercises. Therefore, adopt a gradual increase in your exercise as this will ensure you go slowly to reduce degeneration of your Achilles tendonitis. This must be both on the intensity and duration of exercises.
2. Reduce the amount of strenuous training exercise. For, examples, reduce the intensity and duration of hill running. However, if you must take on such exercise, ensure that you warm up before going hard on yourself. Further, you can practice Isometric exercises for Achilles tendinopathy when beginning your therapy.
3. Put on appropriate and well-fitted running shoes to prevent the development of Achilles tendonitis. The shoes you use must off the required or recommended heel cushioning. Further, you must get firm arch support that will offer the appropriate tension to your Achilles tendon. However, you must replace the running shoes that show signs of getting worn out as this could lead to injury.
4. Stop any of the exercises that you feel is causing pain on your Achilles tendonitis. However, ensure you rest well before taking on another exercise as this will ensure that the muscle recovers enough. I would also advise taking Eccentric Exercises such as Alfredson Protocol.
5. Prior to starting on your hard exercise, make sure that you first stretch the Achilles tendon and calf muscles – particularly when you’re on the recovery phase. In addition, adopt appropriate cross-training exercise including swimming, cycling, jumping and running.
Achilles tendinitis Defined
Achilles tendinitis is a runner’s pain (characterized by inflammation or irritation) that happens at their large tendon sitting at the back of the ankle.
This condition is mainly found among the recreational athletes – particularly because runners in this class will tend to overplay and thus end up with an injury on the Achilles tendon.
Causes of Achilles tendinitis
As noted above, Achilles tendinitis will result from overworking your Achilles tendon and damaging the collagen. However, the main causes for this injury are excessive pronation, the poor motion of your ankle, and weak calf muscles.
So, a combination of the above factors and significant tendon overworking has been thought to promote the formation of the injury. But why?
Well, the Achilles tendon is created from small rubber strands of collagen (fiber-form proteins) that are combined.
Signs to look out for include swelling and pain at the back of your heel or ankle when you’re running or walking.
In addition, you might experience some limited motion range and calf muscles becoming some tight. Equally, the excessive stretching on the tendon will result in the back of your heel becoming warm.
Achilles tendonitis is a painful injury that will require appropriate steps to recover or avoid. In such a case, you must use the right training shoes – ensure they have the right arch support and heel cushioning and they’re not worn out. Further, warm up before going hard on your exercise or running.