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Home Tag: "achilles tendon stretches"

Tag: achilles tendon stretches

achillesTendon
24Jan

achillesTendonIt is normal for the Achilles ligament to get injured. The tendon stretches from the heel to the calf muscles, and it is the largest tendon in the body. It is springy and is felt at the back of the ankle. It mainly helps raise your toes and point the toes towards the floor. It is common to feel stiffness or burning pain at the back of your leg, which is an indication that the is partly or entirely torn. Achilles tendon pain affects your ability to walk.

Causes of Achilles tendon

Every time you walk, you use the Achilles tendon to move the foot, although, it is prone to injury due to poor circulation.

  • An injury can happen due to increased stress on the tendon through intense sports, especially those involving jumping, falling, or stepping into a hole.
  • Achilles tendinitis injury can affect some parts of the tendon. There are two main types under this category the non-insertional Achilles tendinitis, which is an injury to the middle of the tendon when it breaks or swells, and the insertional Achilles tendinitis that affects the lower part of the heel and can cause bone spurs.
  • is common among weekend warriors, who are mainly middle-aged people participating in sports part-time.
  • Illness or medications such as certain antibiotics or steroids weaken the tendon leaving it prone to injuries.

Achilles tendon issues can be very uncomfortable to live with. If you are experiencing pain with your achilles tendon, contact the podiatrist at DeNiel Foot & Ankle Center. Our doctor can provide the care you need to keep you pain-free and on your feet.

Some factors that increase the risk of Achilles tendon rupture include:

  1. Age between 30 to 40 is more likely to experience Achilles injury.
  2. Tendon injury is more likely to occur in men than women.
  3. Recreational sports that have sudden stop and start, involving jumping or running, such as tennis, soccer, and basketball.
  4. Antibiotics such as ciprofloxacin and levofloxacin increase the risk of tendon injury.
  5. Being overweight puts more strain on the tendon.
  6. Steroid injections into the ankle joint can weaken the nearby tendons and can be associated with a tendon injury.

Prevention of

The chances of developing Achilles tendon injury can be reduced by:

Stretching the calf until there is a noticeable pull. The stretching exercise keeps the tendon strong and increases its ability to absorb force thus preventing injury.

Alternate high impact sports with low-impact sports. Alternate running with swimming, and when injured avoid activities that place excess stress on the Achilles tendons.

Avoid running or training on slippery and hard surfaces.

Dress in well-fitting athletics shoes with properly cushioned heels and in cold weather dress warmly.

Increase training intensity slowly, that is the increase in distance, duration, or frequency, should be done at a rate of 10 percent.

The obvious symptom of Achilles tendon injury is pain above your heel when you are on your feet. The injury pain is usually instant but the area might be stiff, tender, and swollen. Immediately you notice symptoms of tendon injury, start by resting and applying ice, compression, and keeping the leg elevated until you can visit an Achilles tendon specialist for further treatment.

achilles tendon
12Oct

achilles tendon

Symptoms of An Injury

Achilles tendon is a fibrous tissue that links the calf muscles and the heel. The flexibility of the tendon is used for walking, jumping, and running; therefore, it bears a lot of pressure and stress during everyday activities. When the Achilles tendon is irritated, inflamed, and swollen is known as tendonitis. Achilles tendon injury can happen to anybody if the tissue is under pressure.

Tendon injury common symptoms

  • Pain during activities and often tend to get worse with the level of activity.
  • Pain near your heel and down the back of the leg.
  • Tendon pain after exercising.
  • Sore and stiff back of the leg, when you get up in the morning.
  • Pain that gets worse during the day.
  • Thickening of the tendon.
  • Trouble flexing the foot.

symptoms

  • A snapping and popping sensation.
  • Sudden pain at the back of the ankle.
  • Trouble raising the foot uphill or upstairs.
  • Swelling at the back of the leg in the middle of the heel and calf.

Everyone is at risk of developing an , however, the common risk factors include

  • Repetitive stress to the foot.
  • Increased intense activities or sports over a short period.
  • Bone spurs which rub against the tendon.
  • Starting a new sport.
  • When starting exercise, stress is placed on the tendon causing tight calf muscles.
  • Wrong footwear during exercise
  • Walking, running, or exercising on an uneven surface.
  • Treatment with fluoroquinolone antibiotics.

Treatment of

  • Applying ice
  • Resting
  • Pain relief drugs such as naproxen or ibuprofen.
  • Exercises that mean to strengthen the calf muscles.
  • Physical therapy
  • Eccentric strength training to take the pressure off the tendon and strengthen the calf muscles.
  • Involvement in low-impact activities.
  • Change the footwear for a walking boot or add enhancements such as a splint, orthotic shoes, or a cast.
  • to stimulate the healing process of the damaged tendon tissue. Though not often used, a might recommend it before surgery to see if the tendon injury can improve without surgery.

If the above treatments do not work or severe injuries, it calls for surgery. A might recommend surgery if the ruptured Achilles pain is severe, difficulty being active, tendon rupture, warping of the heel or tendon area, and a re-injury of the tendon rupture. The Achilles tendon injury surgery depends on the amount of damage and location of the injury.

  • Recession surgery to lengthen your calf muscles.
  • surgery, to repair the tendon or remove damaged tendon tissue.
  • Surgery or remove the damaged tissues and fix the remaining tissue by moving it to the heel bone.

Achilles tendon injury may be prevented, by warming up before exercising, or before sports. It is advisable to increase activities gradually, wear the correct footwear for activities and if an exercise causes you pain avoid it, avoid uneven surfaces, and if you are on fluoroquinolone antibiotics consult your health care provider for regular monitoring.

achillesTendon
20Jul

achillesTendon

Experiencing pain or swelling in the posterior aspect of the ankle is a sign of disorder. The Achilles tendon is susceptible to damage since it is the largest tendon with a limited supply of blood and subject to a lot of pressure. The two causes of Achilles tendon disorders are increased activity and aging. The onset of the disorder can be gradual or sudden, but either way, the healing process is lengthy. A medical practitioner does a thorough physical examination and medical history for appropriate diagnosis and Achilles tendonitis treatment plan. When the proper treatment is administered, it leads to full recovery.

Pain associated with the Achilles tendon often begins with mild pain above the heel or back of the leg after an activity such as running. After some time, you might experience more severe pain after prolonged activity. You might also notice stiffness or tenderness in the morning, which vanishes with mild activity. If you are dealing with Achilles tendon pain, you may want to seek help from a . Feel free to contact our office to make an appointment with our . Our foot and ankle doctor, Dr. Ejodamen Shobowale will provide you with the care you need to keep you pain-free on your feet.

One of the main symptoms of Achilles tendon disorders is the sore Achilles and buildup of pain. Soreness is noticeable a few centimeters above the heel bone. The lower leg can feel weak, stiff, and slow.

If you overstretch, the Achilles tendon might partially or completely rupture. If it is an achilles tendon rupture, you might hear a pop sound followed by an immediate sharp pain at the back of the ankle. Your ability to walk will be affected while some people might get well through nonsurgical treatment, a ruptured tendon can be corrected through surgery.

A prolonged tendon disorder may require long term treatment or surgery. Seeking treatment right away is very important, but it is crucial to follow the doctor's instructions for quick recovery. It might take a few months to recover fully from surgery.

Some disorders can go away following proper care, but if you continue putting pressure on the tendon it will take longer to heal. It is important to rest, ice, compress and elevate which is the RICE method.

Rest: whenever possible, avoid pressure on your tendons, sit, or sleep, and you might use crutches for long distances. The injury heals faster if no additional strain is put on the tendon.

Ice: apply ice several times for 15 to 20 minutes a day. This reduces inflammation and swelling fast.

Compression: compress the injury by wrapping an athletic tape or bandage or clothing. The wrapping should not be too tight to limit blood flow.

Elevation: to keep the swelling down, raise your foot above your chest when lying down. Use a pillow or a raised surface to achieve this.

Surgery:

If treatment and other interventions are ineffective, the doctor may suggest surgical intervention, especially if the condition worsens. Depending on the severity of the condition, the doctor might recommend a few surgery options.

In case you fear of complications of Achilles tendon disorder due to severe pain, disabling your ability to carry on normal activity you need to visit a doctor. If you have any questions, please feel free to contact our office located in Houston, TX. Our Houston, TX office can handle all of your foot and ankle issues. We will provide you with the latest diagnostic and treatment methods for treating all foot or ankle related issues.

achilles tendon
14Jan

Understanding the

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 , it may be because the tendon is torn or possibly ruptured. 

achilles tendon

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 , 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. 

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.
tendon
25Oct

The orcalcaneal tendonorheel cord, is the big entwinedensemble of fibrous tissuesthat is located at the back of the lower leg and connects the calf muscles(gastrocnemius and soleus muscles) to the heel bones (calcaneal tuberosity on the calcaneus).It is the largest and the strongest tendon in the human body. The Achilles tendon endures a lot of stress and pressure in the normal day-to-day activities, such as, walking, jumping, running, as well as athletic activities. However, a rupture in the Achilles tendon can be caused among the people of any age group, but most ruptures are caused during the age of 30-50, among the people who are very physically active or are professional athletes.

The tears in the tendon fibers can result in a partial or total disruption of the tendon. If you hear sudden pop sound at the back of the calf, then the condition might need instant medical care.

 tendon

Achilles Tendon: Causes

Achillis Tendonitis is normally caused by repetitive and intense pressure on the Achilles Tendon. The structure of the Tendon weakens with age, making it more prone to the injury. There are two main types of Tendonitis:

The first type of Tendonitis, Non-insertional Achilles Tendonitis, usually affects the younger adults. It causes pain and swelling as the small slits of the middle fibers of the tendon begins to disrupt.

The second type of Tendonitis, Insertional Achilles Tendonitis, can occur at any age, even to people who are not very physically active. The pain is caused due to additional bone development at the spot where the Tendon meets the heel bone.

Achilles Tendon: Symptoms

Achilles Tendonitis can weaken the tendon and can make the tendon more prone to the rupture, which may require an immediate surgical repair. The symptoms of Achilles Tendonitis are:

  1. Stiffness, aching or swelling within the tendon. Pain can be at its intensity upon waking up in the morning and worsening during the day due to increased activities. The pain would occur at the back of the leg or near the heel.
  1. Powerful penetrating pain when the sides of the tendon are squeezed. However, when the back of the tendon is touched or squeezed there is considerably less pain.
  1. Enlargement or growth of nodules may arise in the spots where the tissue is injured. The patient will experience difficulty in bending the affected foot.

Achilles Tendon: Treatment

After the Achillis Tendonitis is diagnosed by the doctor through your medical history, visible symptoms and X-ray results, it is important to get the right treatment.Treatment depends on the severity of the injury. If the injury is not very intense, the doctor will ask you to take considerable amount of rest, frequent ice compression at the affected area, intake of pain relieving drugs, special exercises that you can do on your own to strengthen the calf muscle, physiotheraphy, orthotic shoes (to lift your heel).

If the above treatment is not of much relief then the might recommend surgery. Some of the surgical methods may include: surgery to extend the gastrocnemius (calf muscle) decline or surgery to remove the excess bone growth and to repair the tendon. 

It is very important to seek out a podiatrist if you believe you have an injury in the Achilles region, because further damage could result in severe complications that would make being mobile difficult, if not impossible.

 

 

12Sep

It is very important to take care of your 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 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 or , consult a 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 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 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 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:

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 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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