Loading…

Achilles Tendonitis – A Runner’s Nightmare

Definition

Achilles Tendonitis (aka Tendinitis) is a condition where the Achilles tendon is inflamed or irritated. The Achilles tendon is the band of tissue that connects calf muscles at the back of the lower leg to your heel bone. Athletes are especially prone to chronic Achilles Tendonitis. It is often a running injury or other sport-related injury resulting from overuse, intense exercise, jumping, or other activities that strain the tendon and calf muscles.

Leg muscles are the most powerful muscle group in the body and the Achilles tendon is the thickest and strongest tendon in the body. Contracting the calf muscles pulls the Achilles tendon, which pushes the foot downward. This contraction enables: standing on the toes, walking, running, and jumping. Each Achilles tendon is subject to a person’s entire body weight with each step. Depending upon speed, stride, terrain and additional weight being carried or pushed, each Achilles tendon may be subject to up to 3-12 times a person’s body weight during a sprint or push off.

Signs and Symptoms

It does not happen overnight, and usually does not manifest itself right away. Pain is usually mild at first, but worsens with continued activity.

The first stage of the Achilles tendon injury, called Peritenonitis, has no visible symptoms. The patient may feel pain during activity or while at rest, but will not see any physical manifestation of damage.

As the injury progresses to the second stage (called Tendinosis), the patient may begin to notice some swelling or hard knots of tissue on the back of the leg.

If the feet are subjected to more physical activity and strain, the tendon may partially or completely rupture. This is the third stage (referred to as Peritenonitis with Tendinosis). The result is traumatic damage to the tendons – a condition that can impair the legs from walking and require extended recovery period.

It is also associated with more defined symptoms like:

  • Mild ache or pain at the back of the leg and above the heel after running or other sports activity
  • Episodes of more severe pain associated with prolonged running, stair climbing or intense exercise, such as sprinting
  • Tenderness or stiffness, especially in the morning, that usually improves with mild activity
  • Mild swelling or a “bump” on your Achilles tendon
  • A crackling or creaking sound when you touch or move your Achilles tendon
  • Weakness or sluggishness in your lower leg.

Causes

Although Achilles tendonitis is more common in poorly-conditioned athletes, non-athletes can also develop the condition because of everyday stress on the feet and other factors. Some factors that contribute to the onset of Achilles tendonitis are:

  • A rapid increase in the distance or speed of a running regimen
  • New or intense hill running or stair climbing
  • Activities that require jumping, sudden starts and stops, or other repetitive movements such as basketball, jogging, dancing or tennis
  • Exercising without warming up
  • A new, intense exercise regimen after a long period of not exercising regularly
  • Poor flexibility in the calf muscles
  • Running on uneven or hard surfaces
  • Wearing shoes that are worn out or inappropriate for the activity
  • A naturally flat arch, which can put more strain on the Achilles tendon
  • Other slight variations in the foot, ankle or leg anatomy that may put extra strain on the tendon
  • Traumatic injury to the tendon

Treatments and drugs

Tendonitis is usually treated with relatively simple interventions, but successful treatment requires patience and careful adherence to treatment guidelines. Your foot care specialist is likely to recommend a combination of interventions such as:

  • Self-care strategies
  • Pain medications
  • Stretching and exercises

Self-care strategies

Self-care includes the following steps, often known by the acronym R.I.C.E.:

  • Rest. Rest is essential for tissue healing. Depending on the severity of your symptoms, resting may mean not exercising for several days; reducing the duration and intensity of your routine; or switching to an activity that doesn’t strain the Achilles tendon, such as swimming.
  • Ice. To decrease pain or swelling, apply an ice pack to the tendon for about 15 minutes after exercising or when you experience pain.
  • Compression. Wraps or compressive elastic bandages can help reduce swelling and reduce movement of the tendon.
  • Elevation. Raise the affected foot above the level of your heart to reduce swelling. Sleep with your affected foot elevated at night.

Pain medications

Your doctor is likely to recommend a prescription-strength or over-the-counter non-steroidal anti-inflammatory drug to reduce inflammation and relieve pain.

Stretching and exercise

Appropriate stretching and exercise can promote healing and prevent recurring problems. Your foot care specialist can demonstrate the proper technique or refer you to a physical therapist or specialist in sports medicine. These techniques include:

  • Stretching with knees straight. Lean against a wall with your knees straight and heels on the floor to stretch the upper portion of calf muscles.
  • Stretching with knees bent. Place the foot forward and flex the knee and ankle with the heel flat on the floor to stretch the lower portion of calf muscles.
  • Exercising calf muscles.Toe raises or the use of a calf-strengthening machine can help make the tendon stronger and treat Achilles tendon problems. A special type of strengthening called “eccentric” strengthening has been shown to be especially effective in treating chronic tendon problems. An example of this type of exercise to strengthen the calf muscle is slowly descending to the ground after rising on your toes.

Other treatments

Additional treatments may include the following:

  • Arch Supports (Orthotics) protect or change the position of the foot and ankle in order to promote healing. A shoe insert that slightly elevates your heel can relieve strain on the tendon and provide a cushion that lessens the amount of force exerted on the tendon.
  • Corticosteroid injections may be used with caution to reduce inflammation around a tendon that has been chronically inflamed. An increased risk of tendon rupture has been observed with this treatment. To lower that risk, your doctor may use ultrasound imaging to ensure that he or she injects the corticosteroid near the target site while avoiding a direct injection into the tendon.
  • Surgeryto repair damaged tissue and improve function of the tendon is considered only when several months of more conservative treatments don’t work or if ongoing inflammation results in partial or complete rupture of the tendon.

Prevention

While it may not be possible to prevent Achilles tendonitis, you can take measures to reduce your risk:

  • Increase your activity level gradually. If you’re just beginning an exercise regimen, start slowly and gradually increase the duration and intensity of the training.
  • Choose your shoes carefully. The shoes you wear while exercising should provide adequate cushion for your heel and should have a firm arch support to help reduce the tension in the Achilles tendon. Replace shoes that show excessive wear. If your shoes are in good condition but don’t support your feet, try arch supports in both shoes.
  • Stretch daily. Take the time to stretch your calf muscles and Achilles tendon in the morning, before exercise and after exercise to maintain flexibility. This is especially important to avoid a recurrence of Achilles tendonitis.
  • Strengthen your calf muscles. Strong calf muscles enable the calf and Achilles tendon to better handle the stresses they encounter with activity and exercise.
  • Cross-train. Alternate high-impact activities, such as running and jumping, with low-impact activities, such as cycling and swimming.

 

100 thoughts on “Achilles Tendonitis – A Runner’s Nightmare

  1. Pretty nice post. I just stumbled upon your weblog and wished to say that I’ve really enjoyed surfing around your blog posts. In any case I’ll be subscribing to your rss feed and I hope you write again very soon!

  2. Wonderful site you have here but I was wondering if you knew of any forums that cover the same topics talked about here? I’d really love to be a part of group where I can get feed-back from other knowledgeable people that share the same interest. If you have any recommendations, please let me know. Thanks!

  3. Have you ever thought about creating an e-book or guest authoring on other blogs? I have a blog based upon on the same information you discuss and would really like to have you share some stories/information. I know my audience would enjoy your work. If you are even remotely interested, feel free to send me an email.

  4. It’s very usefull information that you share over here. I wanna thank you for sharing this and I wanna visit your website more when you’ll keep up the good work and share more posts like these.

  5. I am extremely inspired together with your writing skills and also with the structure on your weblog. Is that this a paid theme or did you customize it your self? Either way stay up the excellent quality writing, it?s rare to see a nice blog like this one today..

  6. I simply want to say I’m all new to blogging and definitely loved you’re web-site. Likely I’m likely to bookmark your website . You definitely come with incredible article content. Thank you for sharing with us your website page.

  7. This really is such a excellent resource which you’re delivering and you give it away free of charge. I love seeing sites that realize the significance of offering an excellent resource free of charge. I genuinely enjoyed reading your site. Thanks!

  8. You really make it seem so easy with your presentation but I find this matter to be actually something that I think I would never understand. It seems too complicated and very broad for me. I am looking forward for your next post, I will try to get the hang of it!

  9. I experimented with viewing your web site with my blackberry and the format doesnt seem to be right. Might want to check it out on WAP as well as it seems most smartphone layouts are not really working with your site.

  10. I liked up to you will receive performed proper here. The cartoon is tasteful, your authored material stylish. nevertheless, you command get got an edginess over that you wish be turning in the following. ill for sure come more formerly again since exactly the same just about very frequently inside of case you shield this hike.

  11. Thanks for sharing superb informations. Your web-site is so cool. I’m impressed by the details that you’ve on this site. It reveals how nicely you perceive this subject. Bookmarked this website page, will come back for more articles. You, my friend, ROCK! I found simply the info I already searched everywhere and just couldn’t come across. What a great website.

  12. Having in mind that I am a supportive blog consumer of yours, I don’t consider you will be upset as I say briefly that we are taking on added clients to use our Course Management online system.

  13. Oh my goodness! a tremendous article dude. Thanks Nonetheless I am experiencing situation with ur rss . Don’t know why Unable to subscribe to it. Is there anyone getting similar rss drawback? Anybody who is aware of kindly respond. Thnkx

  14. Such an excellent post! No idea how you came up with this article..it’d take me days. Well worth it though, I’d suspect. Have you considered selling ads on your website?

  15. There are actually a whole lot of particulars like that to take into consideration. That may be a great point to deliver up. I offer the thoughts above as common inspiration however clearly there are questions just like the one you deliver up where an important factor might be working in sincere good faith. I don?t know if best practices have emerged round things like that, however I am positive that your job is clearly recognized as a good game. Both boys and girls really feel the influence of only a second’s pleasure, for the rest of their lives.

  16. I loved as much as you will receive carried out right here. The sketch is tasteful, your authored subject matter stylish. nonetheless, you command get bought an impatience over that you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly very often inside case you shield this hike.

  17. I appreciate a tremendous publish, can study your personal others content. thanks for your thinking for this, I really felt a lttle bit thump by this article. Thanks again again! You commit a good time. Portrays natures best by the fantastic facts here. I feel that when more individuals considered it that way, they’d possess a better time frame receive the suspend ofing the difficulty.

  18. attention-grabbing factor youve prepared here – blogesaurus vso software convertxtodvd free key …. » Blog Archive » Achilles Tendonitis – A Runner’s Nightmare

  19. Many thanks for an unbelievable submit, would study your personal others topics. thank you your thinking within this, I soon became a bit strike by this post. Thanks again! You wanna make a good point. Portrays natures best by the wonderful facts here. I do think that in case more individuals consideration for it like this, they’d have a better moment in time obtain the hold ofing the issue.

  20. The flow of your writing is great and so is your post. I had wanted to read someone’s views on this topic however , I could not really find decent sites with all the to-the-point information which i was looking for. For that reason, I am extremely grateful to your site and especially to you. Please, do keep your posts updated.

  21. Thank you for another excellent post. Where else could anyone get that kind of information in such a perfect way of writing? I have a presentation next week, and I’m on the look for such info.

  22. Thank you for another informative website. Where else could I get that type of info written in such a perfect way? I have a project that I’m just now working on, and I’ve been on the look out for such information.

  23. great. I actually like what you have acquired here, certainly like what you’re stating and the way in which you say it. You make it entertaining and you still take care of to keep it smart. I cant wait to read far more from you. This is actually a terrific site.

  24. Despite the fact that I am an atheist, today I want to say thanks to God (or whosoever there is) for hearing my wishes. You see, I was digging for a little bit of information on this specific matter, and, right here I have discovered not really a little bit but rather, a bigger bit of information. I can’t say how glad I am to have came across your pretty website.

  25. The flow of your writing is fantastic and so is your post. I had wanted to look over someone’s views on this subject however , I could not really come across any good websites with the to-the-point information that I was looking for. For that reason, I am genuinely grateful to your site and particularly to you. Make sure you, do keep your blogposts updated.

  26. Nearly all of what you say happens to be supprisingly legitimate and it makes me wonder the reason why I hadn’t looked at this with this light before. This particular piece really did switch the light on for me as far as this specific topic goes. But at this time there is actually one position I am not necessarily too comfy with so while I attempt to reconcile that with the main theme of the point, let me observe just what the rest of your readers have to say.Nicely done.

  27. I precisely desired to appreciate you yet again. I’m not certain what I might have worked on in the absence of the tactics provided by you relating to such a field. It became the challenging issue in my circumstances, but viewing the professional style you solved that made me to cry over joy. I am just grateful for this support as well as trust you know what an amazing job you are always getting into instructing the rest by way of your webblog. I am certain you have never encountered any of us.

  28. Many thanks for an unbelievable put up, would study your particular others topics. thank you your notions with this, I experienced a lttle bit made an impact to by this post. Merit again! You wanna make a great time. Got some excellent data here. I do think that if more individuals thought about it like this, they’d have got a better time have the hold ofing the matter.

  29. At last I have found just the information that I’ve been looking for. You know, it was really depressing to surf through a dozen sites and not get the to-the-point stuffs. However, your website ended up being an exception. I can proudly tell that- “See, here’s a website which i value for my study! ”

  30. Hi there, I discovered your website by the use of Google even as searching for a related subject, your web site came up, it looks good. I’ve bookmarked it in my google bookmarks.

  31. What’s Happening i’m new to this, I stumbled upon this I’ve found It absolutely useful and it has aided me out loads. I hope to give a contribution & help other users like its helped me. Great job.

  32. Thanks for another informative site. Where else could I get that type of information written in such a perfect way? I have a project that I am just now working on, and I’ve been on the look out for such information.

  33. Hey there! This is kind of off topic but I need some advice from an established blog. Is it very difficult to set up your own blog? I’m not very techincal but I can figure things out pretty fast. I’m thinking about creating my own but I’m not sure where to start. Do you have any points or suggestions? Thanks

  34. You are my inspiration, I own few web logs and sometimes run out from brand :). “Yet do I fear thy nature It is too full o’ the milk of human kindness.” by William Shakespeare.

  35. I have been reading out some of your posts and i can claim pretty nice stuff. I will make sure to bookmark your site. So good to seek out any person with some original thoughts on this subject. Good Luck..

  36. An attention-grabbing discussion is value comment. I feel that it’s best to write more on this topic, it may not be a taboo topic however typically individuals are not sufficient to speak on such topics. To the next. Cheers

  37. Great goods from you, man. I have understand your stuff previous to and you’re just extremely great. I actually like what you’ve acquired here, really like what you are saying and the way in which you say it. You make it entertaining and you still care for to keep it sensible. I can’t wait to read much more from you. This is really a wonderful website.

  38. I’m not sure exactly why but this site is loading very slow for me. Is anyone else having this issue or is it a problem on my end? I’ll check back later and see if the problem still exists.

  39. ‘Thank you for this blog. That’s all I can say. You most definitely get made this particular weblog into something thats eye opening and important. You clearly know so much about the subject, youve covered so a lot of bases. Great stuff from this part of the internet. Again, thank you for this weblog.”

  40. Have you ever considered writing an ebook or guest authoring on other sites? I have a blog based upon on the same information you discuss and would really like to have you share some stories/information. I know my viewers would enjoy your work. If you are even remotely interested, feel free to shoot me an e-mail.

  41. I discovered your blog web site on google and examine a few of your early posts. Proceed to maintain up the excellent operate. I simply further up your RSS feed to my MSN Information Reader. In search of forward to studying more from you in a while!…

  42. I don’t even know how I ended up here, but I thought this post was great. I don’t know who you are but definitely you are going to a famous blogger if you aren’t already 😉 Cheers!

  43. I intended to create you a little bit of remark to finally say thanks a lot again over the marvelous pointers you’ve contributed here. It was quite shockingly open-handed with people like you to give freely all that numerous people could possibly have sold for an e book to earn some cash on their own, most notably seeing that you could have done it if you desired. The basics as well worked as the fantastic way to be aware that some people have a similar desire really like my personal own to find out whole lot more on the subject of this problem. I’m sure there are thousands of more pleasant moments ahead for many who check out your website.

  44. I simply needed to appreciate you once more. I am not sure the things I would’ve undertaken without the entire recommendations shared by you relating to such a subject matter. This was the traumatic matter in my circumstances, nevertheless noticing a specialized tactic you managed that forced me to cry for delight. I am happy for this guidance and even wish you realize what a powerful job you were doing instructing the mediocre ones by way of your blog. Most probably you have never got to know any of us.

  45. Heya i am for the first time here. I came across this board and I find It truly useful & it helped me out a lot. I hope to give something back and help others like you helped me.

  46. We are a group of volunteers and starting a new scheme in our community. Your website offered us with valuable information to work on. You have done a formidable job and our entire community will be thankful to you.

  47. I think this is one of the most important info for me. And i am glad reading your article. But wanna remark on some general things, The website style is wonderful, the articles is really excellent : D. Good job, cheers

  48. I just wanted to post a small message in order to say thanks to you for these fabulous ways you are posting on this site. My prolonged internet look up has finally been compensated with extremely good details to talk about with my friends. I would admit that we site visitors are unequivocally lucky to exist in a superb community with so many brilliant people with interesting plans. I feel somewhat happy to have discovered the web page and look forward to really more fabulous moments reading here. Thank you once more for all the details.

  49. A powerful share, I simply given this onto a colleague who was doing somewhat analysis on this. And he in truth bought me breakfast because I found it for him.. smile. So let me reword that: Thnx for the treat! But yeah Thnkx for spending the time to debate this, I feel strongly about it and love reading more on this topic. If potential, as you develop into expertise, would you thoughts updating your blog with more particulars? It’s extremely helpful for me. Massive thumb up for this weblog publish!

  50. I’m impressed, I have to say. Really hardly ever do I encounter a blog that’s each educative and entertaining, and let me tell you, you’ve gotten hit the nail on the head. Your idea is outstanding; the issue is one thing that not sufficient individuals are talking intelligently about. I’m very joyful that I stumbled across this in my search for one thing regarding this.

Leave a Reply