Category: Achilles Tendon Pain

Understanding the Achilles Tendon

The achilles tendon is known to be the largest tendon in your body that extends from calf muscles to the bones of the heel. You can feel it at the back of your ankle and above your heel. To feel the achilles tendon at work, while on your feet, point your toes to the floor and raise the tips of your toes. Injuries to this tendon are often associated with mild or moderate pain or sudden stiffness in that part of the leg. In severe cases of achilles tendon pain, it may be because the tendon is torn or possibly ruptured. 

Causes of Injuries To The Achilles Tendon

The injury is common if someone is engaging in activities that require quick sprints, slow downs or pivots. Some of these activities are dancing, football, tennis, volleyball, softball, gymnastics, running, etc. Furthermore, repetitive strain of achilles tendon have been known to be a common cause of injury to the achilles tendon.

The achilles tendon connects to the achilles heel. The achilles heel bone can become tender with age and this increases the probability of an injury to the bone or tendon. This scenario is typically more severe for athletes that participate in quick movement sports.

How to prevent a foot injury to the achilles tendon?

To prevent an achilles tendon injury, some measures can be taken:

Daily stretching – It is necessary to stretch the calf muscles and achilles tendon daily to prevent injuries to this part of the leg. This will also improve your flexibility. 

• Increase activity level slowly – With regular physical activity, the likelihood of experiencing pain from achilles tendon is very slim
• Strengthen calf muscles – Strong muscles help the calf and achilles tendon to handle sudden stress caused by exercise or similar activities.  
• Take it easy – Try to keep away from activities that can cause stress to your calf muscles and achilles tendon. Warm-up first before you try any strenuous activity.  
• Choose shoes carefully – Choose the right shoes when exercising. Choose shoes that have suitable cushioning to reduce stress to your feet. Replace worn-out shoes. Finally, if the shoe is not comfortable, do not use it to exercise. 

Achilles Tendonitis Treatment

If you are dealing with Achilles tendonitis, the following steps can help alleviate the pain:

1. Rest the injured leg as much as you can and do not put weight on the leg. 
2. Ice it for at least twenty minutes and also do some stretches to avoid pain from the tendon.
3. Compress your injured leg with the help of elastic bandages around the lower leg and  ankle to reduce the chances of swelling.
4. You can take anti-inflammatory medicines which should help with pain and swelling. Take medicine only after consulting with a physician as it is necessary to use the right dosage
5. While resting, try elevating your leg to get some relief.
6. Try wearing heel lifts. Heel lifts in shoes give relief from achilles tendonitis pain.

It is very important to take care of your Achilles tendon if do a lot of physical activity, or you tend to put immense pressure on your legs and feet. If you do too much of intense physical activity and overuse this tendon without warming up or stretching properly, it may tear or rupture, and it might also lead to tendonitis, that is, swelling and inflammation of the Achilles tendon. If you are suffering from Achilles tendonitis, visit a Foot and Ankle Sprain Specialist in Houston TX. Symptoms of Achilles tendonitis are tightness and discomfort along with feelings of weakness in the heel and the range of motion gets restricted. If you feel Heel Pain or Achilles tendon pain, consult a foot doctor for ankle and heel pain treatments. Stretching can help in recovery and healing if you have Achilles tendonitis.

If you are suffering from Achilles tendonitis, visit a Foot and Ankle Sprain Specialist in Houston TX such as Dr. Ejodamen Shobowale of DeNiel Foot and Ankle Center. Symptoms of Achilles tendonitis are tightness and discomfort along with feelings of weakness in the heel and the range of motion gets restricted. If you feel Heel Pain or Achilles tendon pain, consult a foot doctor for ankle and heel pain treatments. Stretching can help in recovery and healing if you have Achilles tendonitis.

When Achilles tendonitis becomes chronic, it leads to Achilles tendinopathy involving damage and degeneration of collagen present in the tendon. If you have Achilles tendonitis but do not treat it in time, it is very likely to develop small tears in the tendon (known as tendonitis) and may lead to partial or complete rupture of the tendon.

Talk to a foot doctor Houston about treating and healing your Achilles tendon immediately if you notice any of the symptoms. To accelerate the healing process and to increase mobility and range of motion, here are a few Achilles tendon stretches and strength exercises which you can do.

Achilles Tendon Stretching Exercises

There are some exercises for stretching your Achilles tendon. These are the three of the most common Achilles tendon stretching exercises:

Calf Stretch or Runner’s Stretch:

This exercise is done to loosen the tendon and reduce the tightness and discomfort caused by an inflamed Achilles tendon. For this exercise, place your hands on the wall (or a chair). In case of putting your hands on a wall, place them at eye level. Keep one leg straight and keep the heel on the floor with your toes pointing straight ahead. Bend the other leg in front of the straight leg, pushing your hips towards the wall. Stretch the back leg (straight leg) and lean forward to the point you feel a stretch or pull in your calf, but no pain. Make sure that your heels do not come off the floor. Hold the position for 30 seconds and repeat three times.

Toe-to-wall Stretch:

If you are not comfortable with calf stretch, you can do this exercise, which also helps to improve mobility, loosen up and reduce stress on the Achilles tendon. This exercise is to be performed with the leg that is causing discomfort. Stand in front of the wall and place your toes against the wall. Keep your heel on the floor, and place your toes as high as you can to feel a deep stretch. Keep your other leg behind you with toes forward and heel on the floor, and lean forward. Hold the position for 30 seconds and repeat three times.

Heel drop:

Before doing this stretching exercise, it is better to do it under the supervision of a foot specialist Houston or a physical therapist because if not done correctly, it might damage the Achilles tendon. To do this exercise, you will need a staircase or a stepladder. While using a stepladder ensure that it is locked in a fixed position. Do this exercise with the leg that is causing discomfort (having problems with the Achilles tendon). Grab the staircase or ladder railing, and place the ball of your foot on the edge of the step at the bottom of the stair or ladder. Let the heel of the foot to drop down and relax the other foot. Make sure that you do not slip off and hurt yourself. Hold the position for 30 seconds and repeat three times. If you face trouble while balancing, do this exercise under the guidance of a professional.

Calf Strengthening Exercises

Calf muscles are attached to the Achilles tendon and should be kept strong to lessen stress on the tendon. Here are three calf muscle strengthening exercises:

Sitting Heel Raises:

Sit on a chair, place your feet as apart as your shoulder width. Lift your toes as high as possible until you feel some pain. Pause, and then lower your heels very slowly. Do 20 reps of this exercise in one set. Repeat this 5-6 times daily.

Standing Heel Raises:

Stand on the floor and place your feet as apart as your shoulder width. Grabbing a chair for support, stand on the ball of your feet and rise by lifting your heels as high as possible until you feel some pain. Pause, and then lower your heels very slowly. Do 20 reps of this exercise in one set. Repeat this 5-6 times daily.

Calf Exercises Using a Resistance Band:

Sit on the floor (or on your bed). Extending your legs straight out before you, wrap a resistance band around the ball of your foot (of the leg you want to stretch) and slightly bend your knee. Hold the ends of the band with your hands and pull it towards yourself to flex the foot. Pause and then release your foot, pointing it away from you. Do 10 -15 reps of this exercise in one set. Repeat three times. Initially, use a light resistance band and later you can use a thicker band as your tendon will become stronger.

So, here are a few exercises which will definitely speed up your recovery process if you injured your Achilles tendon. Make sure to always consult a physician before doing any sort of self diagnosis. And to keep yourself fit, always exercise regularly and maintain a healthy diet. 

If you have questions, please feel free to contact our office located in Houston, TX. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

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