Wellness Library: Achilles Tendinitis
Sunday, March 8th, 2009
Wellness Library: A tendon is a tough cord of dense connective tissue that attaches muscle to bone. Tendons transfer muscle power over a distance. The Achilles tendon is the large tendon connecting the heel bone to the calf muscle of the leg. Tendinitis is inflammation and swelling of a tendon. Achilles tendinitis, can be caused by:
- tight calf muscles,
- poor stretching habits,
- running on hard surfaces and hills,
- overuse,
- over-pronation so you walk on the insides of your feet, or
- worn out shoes.
Achilles tendinitis develops slowly, and it is hard to overcome. It is most common in runners. Often, athletes try to “run through” the pain. This makes the problem worse and prolongs healing. Early symptoms include swelling and redness over the tendon as well as a creaking feeling. More serious symptoms begin when you ignore the early symptoms. You’ll start to feel pain, aching, and stiffness before, during, and after exercise, and the tendon may become tender to touch. The pain will be worse when you walk uphill or climb stairs.
Follow these steps to speed healing:
- Stop doing the activity that caused the condition. Do 20-minute ice massage sessions intermittently for 48 to 72 hours, after 72 hours begin moist heat treatments.
- Start a rehab program seven to ten days after you notice the first symptoms, to stretch and strengthen your calf muscles and ankle.
- Wear half-inch heel lifts in BOTH shoes to relieve tension. Wear running shoes with rigid heel counters. This will reduce ankle pronation and pressure on your heel.
- Cross-train, performing aerobic activities that don’t stress the Achilles tendon, such as cycling or swimming.
- Seek medical care if the problem doesn’t clear up within two weeks.
- When you start running again, warm up then stretch before exercise. Ice the tendon afterward if there is pain.
Ibuprofen or aspirin will relieve pain and inflammation. If you treat it early, Achilles tendinitis can clear up within a week or two. If you don’t, it may take up to six months to overcome.