How to Tell if You Have Achilles Tendinitis - And How to Treat It
How to Tell if You Have Achilles Tendinitis - And How to Treat It
Achilles Tendinitis is, unfortunately, an extremely common injury for runners. It typically occurs when you suddenly increase the intensity or duration of your run, without giving your body time to increase strength first. It can also occur for older people who begin participating in sports like tennis or basketball, but only sparingly (such as only on the weekends).
Achilles Tendinitis describes an overuse of the Achilles tendon. The Achilles tendon is the largest tendon in the body. It connects your calf muscles to your heel bone and is used when you walk, run, climb stairs, jump, and stand on your toes.
If you think you may be suffering from Achilles Tendinitis, read this running injury treatment advice from Oregon Running Clinic.
Symptoms of Achilles Tendinitis
You may have Achilles tendinitis if you experience a mild ache in the back of the leg or above the heel after running or participating in another sports activity. You may have more intense pain after vigorous running or stair climbing.
Your heel and calf muscle may also feel tender and stiff in the mornings.
There are two types of Achilles tendinitis: Noninsertional Achilles tendinitis and insertional Achilles tendinitis, based on which part of the tendon is inflamed.
Noninsertional Achilles Tendinitis: Fibers in the middle portion of the tendon have begun to break down with tiny tears (degenerate), swell, and thicken. It more commonly affects younger runners.
Insertional Achilles Tendinitis: Inflammation of the lower portion of the heel, where the tendon attaches (inserts) to the heel bone.
A physical therapist can diagnosis Achilles tendinitis by asking about your pain and observing your range of motion and flexibility while standing on the balls of your feet. This consultation could be done in-person, or via a telehealth appointment.
For most instances, Achilles tendinitis can be treated with at-home exercises. If you have extreme pain, you may be suffering from a ruptured Achilles, and you should contact your doctor or Oregon Running Clinic immediately.
If you have leg pain in other areas, you may be suffering from a different common running injury.
Cause of Achilles Tendinitis
The most common cause of Achilles tendinitis is a sudden increase in the duration or intensity of your running. For example, if you suddenly run more miles than usual, without allowing your body to gradually get used to that increased distance.
if you begin an exercise regimen while you have tight calf muscles, you may also increase the risk of Achilles tendinitis.
Other causes can include wearing old or poorly-fitting shoes, exercises without warming up, and repeatedly wearing high heels for long periods of time.
How to Treat Achilles Tendinitis At Home
For most cases of Achilles tendinitis, you can treat the injury and recover from home. Of course, you can also schedule a consultation with Oregon Running Clinic for a personalized exercise and stretching regimen to help you get back on your feet.
Rest
The first step in recovery is resting. Reduce or stop the activities that are causing discomfort. Instead of long runs, switch to walks while you recover. Consider switching to cross-training like cycling, swimming, or using an elliptical machine to keep yourself active.
Ice
Placing ice on the most painful area of the Achilles tendon is helpful and can be done as needed throughout the day. This can be done for up to 20 minutes and should be stopped earlier if the skin becomes numb.
Stretching
A calf stretch is a great way to strengthen the calf muscle and reduce the stress on the Achilles tendon.
Lean forward against a wall with one knee straight and the heel on the ground. Place the other leg in front, with the knee bent. To stretch the calf muscles and the heel cord, push your hips toward the wall in a controlled fashion. Hold the position for 10 seconds and relax. Repeat this exercise 20 times for each foot. A strong pull in the calf should be felt during the stretch.
Oregon Running Clinic and Dr. Jen Davis may suggest other stretches after a physical therapy consultation. These should be done with direction and supervision so you do not cause further damage. These stretches may include:
Bilateral heel drop
Single leg heel drop
Surgery
In some cases, surgery may be necessary. Consult your physical therapist or doctor to address how severe your Achilles tendinitis is, and whether or not surgery is recommended.
How to Prevent Achilles Tendinitis
There are a few things you can do to decrease your risk of Achilles tendinitis.
First, always stretch before running or any other exercise routine. Stretching your calf muscles will help ensure they are warm and ready to move.
Ease into any new exercise routine or increased running regimen. Give your body time to adjust and get used to the new movement.
Also, choose shoes with proper cushioning and arch support. Make certain the heel is slightly elevated to take tension off your Achilles tendon. If you’ve worn a pair of shoes for a long time, consider replacing them or using arch supports.
You can also try diversifying your workout routines, and introducing swimming or cycling to reduce constant stress on your tendons.
If you have more questions about Achilles tendinitis, or if you’d like to schedule a consultation to diagnosis your pain, contact Oregon Running Clinic today.