Has Your Achilles Tendonitis Become Your Achilles’ Heel?
The constant ache from Achilles tendonitis can make even simple daily activities uncomfortable, and unfortunately, finding the right treatment isn’t always easy.
In this article, we’ll break down what you need to know about Achilles tendonitis,
Let’s Discuss:
- What is Achilles tendonitis?
- What causes Achilles tendonitis,
- Its various treatment options,
- and the significance of physical therapy for Achilles tendonitis.
What Is Achilles Tendonitis?
Achilles tendonitis is a condition characterized by inflammation, irritation, or degeneration of the Achilles tendon—the large tendon that connects the calf muscles (gastrocnemius and soleus) to the heel bone.
This tendon is essential for walking, running, jumping, and other activities that involve pushing off the foot.
There are two main types of Achilles tendonitis:
- Insertional Achilles tendonitis: This occurs at the point where the tendon attaches to the heel bone.
- Non-insertional Achilles tendonitis: This affects the fibers in the middle portion of the tendon and is more common in younger, active people.
Common Causes:
- Overuse: Repetitive or intense strain on the Achilles tendon, often from activities like running, jumping, or walking long distances.
- Sudden Increase in Activity: Rapidly increasing the intensity or duration of physical activities without proper conditioning.
- Tight Calf Muscles: Tight calf muscles place extra strain on the Achilles tendon, increasing the risk of injury.
- Improper Footwear: Wearing shoes that lack proper support, especially during physical activity, can contribute to tendonitis.
- Flat Feet: Having flat arches can lead to excessive stretching of the tendon, making it more prone to injury.
- Aging: The Achilles tendon weakens and becomes less flexible with age, increasing susceptibility to injury.
- Inadequate Warm-Up: Not properly stretching or warming up before exercise can strain the tendon.
- Sudden or Unusual Stress: Engaging in activities that involve sudden, intense stress on the tendon, like jumping or sprinting.
Symptoms:
- Pain and stiffness along the Achilles tendon, especially in the morning
- Pain along the tendon or back of the heel that worsens with activity
- Swelling around the Achilles tendon
- Tenderness or soreness when touched
- Limited range of motion in the ankle
- Thickening of the tendon
- Discomfort or pain when standing on tiptoes
Treatment Options for Achilles Tendonitis
Achilles tendonitis is a condition believed to be degenerative and associated with impaired healing.
In other words, over time, the tendon loses its natural ability to regenerate or self-heal. This leads to chronic discomfort and difficulty in managing the condition.
Because of its degenerative nature, physicians often consider administering injections into or around the tendon to improve healing, minimize pain, and reduce inflammation.
Common Injection Therapies
The most commonly used injections for Achilles tendonitis include corticosteroids and platelet-rich plasma (PRP).
– Corticosteroid Injections
Corticosteroid injections typically involve shooting a small amount of cortisone around the affected tendon.
While this type of therapy can effectively reduce inflammation and swelling, it comes with a significant risk of tendon rupture. Therefore, it is often used cautiously.
– Platelet-Rich Plasma (PRP) Therapy
PRP is a newer therapy that involves taking a small amount of the patient’s blood and running it through a special machine to extract platelet cells.
These platelets contain naturally occurring chemicals that stimulate a healing response in the body. The platelet-rich plasma is then injected directly into the tendon.
PRP therapy is theoretically beneficial in helping the body overcome chronic, degenerative conditions like tendonitis. However, the scientific evidence supporting its efficacy remains unclear at this point.
Physical Therapy For Achilles Tendonitis
Eccentric Exercises: A Crucial Part of Recovery For Achilles Tendonitis
Regardless of the type of injection therapy your physician prescribes, engaging in a program of eccentric exercises is crucial for effective recovery from Achilles tendonitis. Eccentric exercises are specifically designed to help strengthen the calf muscle and reduce stress on the Achilles, gastrocnemius, and soleus muscles.
– What Are Eccentric Exercises?
Eccentric exercises involve lengthening the muscle while it is under tension. This type of exercise helps the tendon and surrounding muscles become stronger and more resilient.
By incorporating these exercises into your routine, you can achieve significant benefits:
- Contracting Muscle Fibers: Eccentric exercises work by contracting the muscle fibers in a controlled manner, which helps in building strength and improving tendon function.
- Generating Tension: These exercises create tension within the muscle, leading to enhanced strength and endurance.
- Producing Less Strain: By focusing on controlled movement, eccentric exercises reduce the strain on the Achilles tendon during ankle joint motion.
- Protecting the Tendon: Regular practice helps in reinforcing the tendon, thereby protecting it from further damage and aiding in overall recovery.
– Benefits of Eccentric Exercises
Eccentric exercises work by:
- Contracting muscle fibers
- Generating tension that strengthens the muscle
- Producing less strain during ankle joint motion
- Protecting the Achilles tendon from further damage
Performing eccentric exercises in three sets of 15 repetitions on each leg, twice a day, for 12 weeks, has been shown to relieve and strengthen an aching Achilles tendon.
– Examples of Eccentric Exercises
Here are some effective eccentric exercises you can include in your routine:
- Heel Drops (Eccentric Calf Raises)
- Stand on the edge of a step with your heels hanging off.
- Slowly lower your heels below the level of the step, then raise back up using both legs.
- Perform three sets of 15 repetitions on each leg.
- Single-Leg Heel Drops
- Similar to heel drops, but perform the exercise on one leg at a time.
- Slowly lower the heel of the working leg, then use the other leg to assist in raising back up.
- Aim for three sets of 15 repetitions per leg.
- Eccentric Standing Calf Stretch
- Stand with one foot in front of the other.
- Bend the front knee while keeping the back leg straight, and press your heel down toward the floor.
- Hold the stretch for 15-30 seconds and repeat three times on each leg.
- Eccentric Stair Stretch
- Place the ball of your foot on a step, with your heel hanging off.
- Slowly lower your heel as much as possible, then raise it back up.
- Complete three sets of 15 repetitions for each leg.
The Benefits of Physical Therapy for Achilles Tendonitis
Physical therapy for Achilles tendonitis offers a tailored approach to help you bounce back from this painful condition.
By working with a skilled physical therapist, you get a personalized treatment plan that focuses on exercises and techniques specifically designed to address your needs.
This might include:
- Strengthening exercises,
- Flexibility routines, and
- Manual therapy to reduce pain and inflammation
Plus, your physical therapist will guide you through proper movement patterns and adjustments to prevent future issues. Overall, physical therapy not only speeds up your recovery but also empowers you with the tools and knowledge to keep your Achilles tendon healthy and strong in the long run.
At The Jackson Clinics, our specialized physical therapists will help you regain flexibility, resume normal activities, and return to your favorite sports pain-free.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
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With 18 convenient locations across Northern Virginia, you can schedule an appointment with one of our specialists as soon as today!
Let us help you overcome Achilles tendonitis and get back to the activities you love.