Therapy & Treatment for Achilles Tendinopathy (formerly known as Achilles Tendinitis)
What is an Achilles Tendinopathy?
Achilles tendinopathy, formerly known as achilles tendinitis, develops when compressive or tensile capacity is exceeded and structural changes begin to occur within the tendon. This is typically in response to overuse, and is often seen during a sudden increase in activity. For example, a college student who makes the cross country running team and begins to run several miles more a day, than what they’re used to, might be at risk. So might a sedentary man in his forties who gets a gym membership and starts off with racquetball and treadmill training twice a week.
Symptoms
Achilles tendinopathy typically results in a dull ache on the back of the lower leg, directly above the heel, usually after a period of increased activity. This pain may increase if the activity is prolonged, or grows in intensity, such as when climbing stairs, or doing sprints. Sometimes the individual will experience an increase in soreness or stiffness in the morning, which normally warms up after some mild activity. Runners will also note this warm up phase, stating that they will experience pain in the beginning of the run, warm up out of it, and then again develop pain at the end or after the run. If there is severe pain or disability, visit a doctor immediately, as this may indicate that the tendon injury is more severe.
Causes
Repetitive or intense strain on the achilles tendon, usually from athletic activity, is frequently the cause of tendinopathy, and the probability can increase with age. As people get older, they lose strength in the tendon, and thus it is more vulnerable. Running, jumping, climbing stairs, cutting, or lunging are all motions that depend heavily on the tendon, so any sport or activity using those motions can lead to tendinopathy.
Risk Factors
Certain things can increase the risk of individuals developing an achilles tendinopathy:
Age: Risk tends to increase with age.
Previous Injury: A previous ankle or calf injury.
Footwear: Particular footwear, such as zero drop shoes, can put more strain on your calves/achilles, especially if you have limitations in your biomechanics.
Terrain: Running on hilly or uneven terrain can increase the risk of developing an achilles tendinopathy.
Cold weather: Cold weather can tighten up the achilles tendon and surrounding musculature, making it more likely to suffer strain.
Medications: Certain medications can increase your risk of an achilles tendinopathy.
Complications
Chronic, long lasting pain is a common complication of this disorder. The formation of a bone spur at the base of the heel, called a Haglund’s deformity can also occur. Normally this occurs in conjunction with a retrocalcaneal bursitis. This can happen when the fibers of the tendon that insert into the heel become damaged, resulting in calcification at the location where the tendon attaches.
How to Prevent Achilles Tendinopathy
There are a number of actions one can take to avoid developing a tendinopathy. Here are some ways to help protect your achilles tendon:
Strengthen Your Calves
Resistance and strength training are so beneficial for those suffering with achilles tendinopathy. Specific exercises, such as calf raises, can increase muscle endurance throughout your calves and strengthen the achilles tendon itself. This endurance and strength is important in helping you recover from achilles tendinopathy and prevent recurrences.
Adequate Warm-up
A good warm-up is crucial for tendinopathies of any kind. It is suggested you spend at least 10 minutes performing specific warm-up movements or even just fast paced walking. This helps to prime the tissues before they are placed under significant load.
Cross Training
Performing another activity outside of the specific sport you are training for can be very beneficial. Whether that means running, weight lifting, cycling, or swimming it can be so helpful to switch it up. This exposes your muscles and tendons to different loads and movements which can aid in recovery and injury prevention.
Wear Proper Footwear
If your footwear is not suitable to your anatomy or biomechanics, or is worn out, pay a visit to your local running store for suggestions.
Nutrition
Make sure that you are getting enough protein, as well as all of the key nutrients for building muscle and working out. Always stay hydrated; this ensures that all of your metabolic processes are functioning efficiently. This doesn’t just help your achilles tendon; it has benefits for your entire body and your overall well-being.
Rest and Recovery
Allow time to rest after an intense activity, but continue to lightly cross train and move your body at an easy level.
Treatment For Achilles Tendinopathy
Achilles tendinopathy responds very well to musculoskeletal rehabilitation. A combined approach of manual therapy to the lower leg, as well as progressive loading exercises has demonstrated great results. In most cases, but not all, it is ok to continue performing the activities that you love (running, weight lifting, cycling, etc.) as long as particular aspects and protocols are correctly managed.
Choosing Radius Physical + Sports Rehab for Achilles tendinopathy Treatment
If you live in Nevada, Placer, Sacramento, or El Dorado Counties, Radius Physical + Sports Rehab is your resource for treatment of sports injuries of all kinds. Our staff are experts in musculoskeletal rehabilitation, and will understand exactly how to treat whatever condition you are suffering from. Whether you have a major tear or a tendinopathy, we give you the solution you need to get back on your feet. Call our offices in Roseville or Grass Valley, and our professionals will help you with your first step.