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The Achilles tendon connects the calf muscles to the back of the heel bone. Its main function is to allow extension of the foot away from the body to allow the heel to lift off the ground when walking, running, jumping or leaping. The Achilles tendon can become injured as a result of repetitive stress. Exerting further stress on the Achilles tendon when it is injured can cause a rupture of the tendon. Ruptured Achilles tendons are usually treated with surgery followed by a period of time wearing a plaster cast. Although Achilles tendonitis is a relatively common condition among runners, it can also occur in other sports such as high jumping and gymnastics.
Achilles tendonitis can be caused by overuse of the Achilles tendon, which can occur if: - calf muscles or Achilles tendons are tight and forced to stretch
- there is a sudden increase in the intensity of training especially running up inclines
- runners wear ill-fitting running shoes
- stretching routines are not adhered to
Achilles tendonitis develops slowly, and it is hard to treat. It is most common in runners. "Running through" the pain will make the problem worse and delay healing. Symptoms of Achilles tendonitis include: - swollen tendon, associated with warmth and tenderness, which may be painful to touch and have a creaking feeling
- pain, aching, and stiffness before, during, and after exercise with tightness of the Achilles tendon
- pain on rising up on the toes and pain with pushing off on the toes. The pain will be worse when you walk uphill or climb stairs
- a painful heel for the first few minutes of walking after waking up in the morning.
Range of motion of the ankle may be limited. How to treat: - Rest the affected ankle in an elevated position and use an ice compress to help ease the pain for the first 72 hours. Moist heat massage thereafter will be helpful.
- Start a recovery program seven to ten days after you notice the first symptoms, to stretch and strengthen your calf muscles and ankle.
- Avoid weight bearing exercise for days or weeks, depending on severity. Swimming or cycling in low gear are alternative activities.
- Wear half-inch heel lifts in BOTH shoes to relieve tension. Wear running shoes with rigid heel support. This will reduce pressure on your heel.
- Use crutches to help relieve the stress on the tendon if severe.
- Avoid running until all tenderness has gone.
- As symptoms resolve, resume normal activities gradually.
- Seek medical care if the problem does not clear up within two weeks. If the condition persists it is important to have the correct diagnosis and treatment.
- When you start running again, warm up and stretch before exercise. Ice the tendon afterward if there is pain.
Achilles tendonitis can clear up within a week or two but some Achilles tendon injuries will take many months to resolve. Reducing the risk of Achilles tendonitis: - Have an adequate stretching and strengthening routine prior to participating in any sports. The 'push wall' exercise is useful.
- Always increase the intensity and duration of training gradually.
- If the Achilles tendons or calf muscles are tight, it is a good idea to do stretching exercises twice a day, even if you are not undertaking any exercise activities.
- Allow adequate recovery time before the next sporting event. This allows the tissue sufficient time to repair, as there is a lot of wear and tear to muscles and tendons after each exercise session.
- Wear properly fitted running and other sports shoes.
Consult a doctor if you feel persistent pain over your heels after high impact exercise. Article #7401 Copyright (c) 2002 McKesson. All Rights Reserved. |
