In this post, we take a look at some of the more popular Achilles Tendinitis treatments available and pin point exactly what you need to do as part of your recovery.
Achilles tendinitis can lead to tears and other serious injuries. Therefore, it is very important to make sure that you seek treatment right away. There are several ways that you can go about taking care of your tendinitis.
One of the main things to do right away is to seek medical help. Are you showing some of the symptoms that go along with Achilles tendinitis? Once diagnosed, there are ways to stretch and massage the Achilles to treat the injury.
When it comes to stretching, it is important that you do every stretch properly. I’ve found ways to get injured by simply stretching the wrong way. When it comes to your Achilles and the muscles around it, you want to be very careful.
It is suggested to hold most stretches for 15 to 30 seconds in length (Blahd, 2015). It is important to keep your breathing normal and relax your body. I used to tense up a lot while stretching, which was a habit I had to get out of. Make sure that you are keeping yourself at ease.
Stretching both legs is a great idea. When I was in high school, I would always try to get through stretches as fast as possible. Therefore, I would skip stretching both legs when it came to injuries. However, when I took the time to stretch, it lowered my risk of injuring both legs at the same time.
A great stretch for Achilles tendinitis is the toe stretch. Extend out the leg with the injured Achilles, and place your heel on the floor (Blahd, 2015). You will then reach down and pull your big toe back towards you. It is good to do around 2-4 reps of this exercise around 5 times a day (Blahd, 2015).
The next three stretches suggested are a group of progression-stretches. You start off with the easiest one, so you do not hurt yourself anymore. Then, you will slowly work your way up after a few days through the stretches. It is best to plan your stretching out with medical professionals.
The calf-plantar fascia stretch is a popular one to start out with. It is a very gentle stretch that should help a lot with treatment. You should sit with your legs out in front of you, keeping your knees straight.
Take a towel and wrap it around your foot underneath your toes. Hold onto the ends of the towel and keep your hands above your knees. You will then pull the towel back, which will stretch your foot towards you (Blahd, 2015). Once again, you should do this for 2-4 reps around 5 times a day.
After a few days, you will move up to the calf stretch. I grew up doing this stretch all the time because I have a tendency to get tight calf muscles. Plant your hands on a wall for balance and step back with your left leg. “Keep your leg straight, and press your left heel into the floor” (Blahd, 2015).
Press forward a little bit while bending your right knee. You should be able to feel the calf muscle stretching. Hold this for 15 to 30 seconds and do around 2-4 reps. After doing this for a few days, you can move onto the stair stretch.
To do the stair stretch, you stand on the edge of a step on the balls of your feet with your hand on a wall or handrail to keep your balance. Falling is never fun and should be avoided if possible. Dr. Blahd states: “Keeping your affected leg straight, slowly let that heel hang down off of the stair or curb until you feel a stretch in the back of your calf and/or Achilles area. Some of your weight should still be on the other leg” (Blahd, 2015).
Hold this for about 15 to 30 seconds and do 2-4 reps a session, 5 times a day. There are several stretches that help out with treatment for Achilles tendinitis. Massage therapy is also an option that people like to use.
There are some ways that you can use self-massage techniques in order to help with Achilles tendinitis. When I was a 12-year-old starting my running career, I used to deal with pain all of the time do to a mixture of things. I had to learn how to massage my calf muscles and Achilles in order to soothe the pain.
According to Paul Ingraham, friction massages might help aid recovery (Ingraham, 2012). He says that there isn’t a lot of science to back up friction massages, but it can relieve pain temporarily. Therefore, I would still suggest stretches if you are going to use massage therapy.
With friction massages, you rub back and forth along the most tender area of the injury. The strokes should be perpendicular to the tendon that is injured (Ingraham, 2012). You should not use a ton of pressure while self-massaging. Instead, rub it gently with a moderate pressure.
If the discomfort subsides after a few minutes, then you should use a little more pressure. If it does not, then stop and come back again later. Talk to your doctor if there are self-massaging techniques they think you should do or if it is right for you.
There are many things that you can do to prevent Achilles injuries and cure tendinitis. You need to rest if you are dealing with Achilles injuries. As a runner, I know how much we always want to get back to our normal routines. However, we can’t allow the injury to progress into a tear.
Icing your Achilles can also help with the swelling and pain. I would mix rest and icing on a regular basis. Wearing proper shoes that will protect your heel is great to do to help with impact.
Finally, go along with your physical therapy program. Do the stretches and take any medication that your doctor prescribes. If you follow these tips, then your tendinitis should be cured in no time.
Overall, there are several different things that you can do in order to treat and cure your Achilles tendinitis. Focus on resting from your workout routine. It is best to ice your Achilles and complete stretches on a regular basis. This can also help with prevention.