Achilles Tendinitis

Symptoms
Possible Causes
High Heels
Treatment
Stretches


Symptoms of an Achilles Tendon Injury

• Burning sensation and pain at the back of your heel and lower calf.
• Swelling around your heel bone.
• Very sore to touch and it may feel hot.
• You'll generally feel tight and sore when stepping out of bed in the morning. You may be limping around until the Achilles tendon warms up.
• You may feel a creeping or crackling in the back of your heel.
  This is the inflamed sheath of your Achilles moving inside the
  Achilles tendon.
• If you're unsure, it's wise to seek a professional diagnosis.

• Tight calves.
• Sudden increase in your mileage, speed or hills.
• Not warming up or cooling down properly.
• Sudden change of running surfaces.
• Excessive running on hard surfaces, concrete and asphalt.
• Too much stair or hill training.
• Over stretching of your Achilles tendon.
• Shoes that are worn out or don't provide enough support (especially in the heel).
• Structural problems e.g. over pronation (rolling inwards) or over supination (rolling outwards).
• Excessive running on your toes.

Constantly wearing high-heeled shoes can shorten and tighten your Achilles tendon. We need to weigh up the cost of being fashion conscious to running well and caring for our feet and legs.

We can still look glamorous with lower heeled shoes, especially when we show off our toned and muscled legs. Consider walking in an old pair of running shoes and then change into your heels when you get to work or the restaurant. If you minimize your use of high heels you may avoid Achilles Tendinitis.

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• Apply RICE (rest, ice, compression and elevation) immediately and as often as possible in the next few days.
• A complete rest from running may prevent a rupture. It's worth being cautious as a torn Achilles tendon can require surgery.
• Wait until the pain has gone and then gently stretch your Achilles tendon, calves and hamstrings.
• Stay away from speed or hill work.
• Strengthen your calves with toe raises.
• Replace your old running shoes.
• Place heel raises in your shoes.
• Consider wearing compression socks or compression tights to quicken your recovery and prevent new injuries.
• If you suspect foot problems see a podiatrist as you may need orthotics.
• Get a deep tissue massage.
• Seek professional advice if the pain persists after you've had time off and tried self treatment.
• Night splints may be recommended to keep the top of your foot towards the shin (dorsiflexion).

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Be gentle when you're doing these stretches and stop if you feel any pain.

First Stretch

1. Begin by kneeling on the floor, with your knees side by side, your lower legs and feet are behind you.
2. Sit slowly back on your lower legs and feet.
3. Lift your left leg and bring the toes of your left leg parallel or almost even to the knee of your right leg that you're kneeling on. Let the heel of your bent left leg come off the ground slightly.
4. Now lower your left heel towards the ground while pushing forward on your left thigh (just above the knee) with your chest and shoulder. Don't worry if your heel isn't flat on the floor.
5. You'll feel a gentle stretch in your left Achilles tendon and ankle.
6. Hold for 10-30 seconds.
7. Repeat stretch on your right leg.
8. Perform stretch 2-3 times.

1. From a standing position with your feet just wider than your hips, squat down with your feet flat and toes pointed out at a 15 degree angle.
2. In the squat keep your knees directly over your toes and outside your shoulders.
3. You'll feel a stretch in lower legs, Achilles tendons, groin, knees, back and ankles.
4. Hold for 10-30 seconds.
5. If your Achilles tendons are very tight you may have problems balancing in the squat. You can lean your back against a wall to prevent falling over.
6. Perform stretch 2-3 times.

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