Achilles Tendonitis

What is Achilles Tendonitis?

Achilles Tendonitis is an overuse injury causing pain on the achilles tendon. The achilles tendon is the thick, strong tendon at the back of the ankle. Achilles tendonitis can be difficult to cure and it is important the correct treatment methods are followed.

The term achilles tendinopathy is probably a better term to describe the range of conditions that can cause achilles tendon pain. Other common achilles tendon injuries include achilles tendinosis and achilles tenosynovitis. All of these conditions have very similar symptoms and are almost impossible to distinguish between without a scan, but they usually respond well to the same treatment.

Achilles tendonitis can be either acute or chronic. An acute injury is usually a more painful injury preventing the athlete from running and will have been noticed more recently. A chronic achilles tendonitis may come on over weeks and niggle away, not necessarily preventing activity.

What Causes Achilles Tendonitis?

• An increase in activity, either distance, speed or a sudden change to running up hills. As a rule of thumb distance runners should increase their mileage by no more than 10% per week.
• A change of footwear or training surface for example suddenly running on soft sand can cause the heel to drop lower than normal making the tendon stretch further than it is used to.
• Weak calf muscles can tighten or go into partial spasm which again increases the strain on the achilles tendon by shortening the muscle.
• Running up hills - the achilles tendon has to stretch more than normal on every stride. This is fine for a while but will mean the tendon will fatigue sooner than normal.
• Over pronation or feet which roll in when running can place an increased strain on the achilles tendon. As the foot rolls in (flattens) the lower leg also rotates inwards which places twisting stresses on the tendon.
• Wearing high heels constantly shortens the tendon and calf muscles. When exercising in flat running shoes, the tendon is stretched beyond its normal range which places an abnormal strain on the tendon.

How to treat Achilles Tendonitis

• Rest and apply cold therapy. Applying ice or cold therapy as soon as possible will reduce pain and inflammation. Rest is vital to allow healing to take place. If you don't rest then the achilles tendonitis is likely to become chronic.
• Wear a heel pad to raise the heel and take some of the strain off the achilles tendon. This should only be a temporary measure while the achilles tendon is healing.
• An achilles tendon taping technique can aid rest by supporting the tendon with elastic bandages. This is an excellent way of taking the load off the tendon if you have to walk around on your feet as well as protecting the tendon when returning to full fitness.
• Make sure you have the right running shoes for your foot type and the sport. If you are a runner that over-pronates then a motion control or support running shoe may be needed. Visit a specialist running shop for advice.
• In the later stages apply heat, especially before exercise. The tendon will perform better when warm. Finish with cold after training to reduce any inflammation.