Your Achilles tendon is the largest tendon in your body. It is located on the back of your lower legs and connects the calf muscles to the heel bone. The Achilles tendon is quite strong and assists in raising the heel off the ground when walking, running, or jumping. However, due to frequent overuse of repetitive motions or an increase in intensity of activity levels, the tendon can become too stressed and result in inflammation and pain in the heel and ankle region. This constant pressure on the Achilles tendon and the repetitive motions used is a reason why many athletes will develop Achilles Tendonitis.
Some common causes of Achilles Tendonitis are:
- You suddenly increased the intensity or amount of activity
- You run or jump a lot
- You run on hard (concrete) surfaces or on uneven terrain frequently
- You have tight or weak calf muscles
- You are not wearing shoes with proper heal and arch support
- You have flat feet or over pronate/supinate your feet
If you think you may have Achilles Tendonitis, you should make an appointment with you doctor to assess and exam your ankle to rule out any health related inflammatory issues, arthritis, bone spurs, or possible sprains or strains. Some common symptoms of Achilles Tendonitis can overlap with any of these other possible causes. If you begin to experience any of the following, go get checked out by a doctor first:
- Swelling around the heel and ankle
- Pain or tenderness around the heel, ankle, or the tendon, especially when walking, running, or going up and down stairs
- Stiffness or limited mobility
- Any red or warm inflammation in the area
- Any bruising or discoloration on the foot or ankle
- Pain or stiffness when you first get up in the morning or after long periods of rest, decreasing throughout the day, and may become aggravated after high levels of activity.
If you have developed Achilles Tendonitis there are some easy home care options you can do to help with the recovery process.
- RICE your Achilles tendon. That is Rest, Ice, Compress, and Elevate your ankle and foot.
- Massage and warm up your calves, ankles, and feet every morning and before any activity.
- Foam rolling your calves and feet rather than doing deep stretches.
- Ice or apply topical cooling gels/ointments after prolonged or intense activities.
- Wear a brace, boot, or apply tape to support and stabilize your Achilles.
- Wear proper, supportive, shoes to cushion the heel and arch of your feet.
- Do eccentric exercise after the acute stage. (Ask your doctor or physical therapist to show you how to do them.)
- Drink plenty of water and get plenty of sleep to help aid in the healing process.
- Take an anti-inflammatory to help reduce pain and swelling.
Achilles Tendonitis can be painful and uncomfortable, and let’s be honest; the swelling is never fun or attractive. Also, because it is a tendon that has experienced strain, tears, and has been over stressed, it may take several months to fully heal. Even after you have healed the tendon, it is likely to reoccur again in the future if you do not take precautions to prevent another flare up.