Our Physios at Willunga Physio can help you with Achilles Tendonitis and Tendinopathy
Achilles tendinopathy (AT) is a real heel of a problem, affecting one of the largest tendons in your body: the Achilles tendon. Named after the mythological Greek hero Achilles, whose only vulnerable spot was his heel, this tendon lives up to its name by often becoming a literal Achilles’ heel for athletes and weekend warriors alike. But fear not! With the right Physio, you can turn this weakness into strength
Tendin-‘Ouch’-pathy: What’s Going On?
First, let’s talk about what Achilles tendinopathy actually is. It’s a condition that involves pain, swelling, and stiffness in the Achilles tendon, typically caused by overuse or degeneration of the tendon fibers. Whether you’re a seasoned marathoner, a walking enthusiast, or just someone who took the phrase “power walk” a little too literally, this condition can sneak up on you faster than a bad pun.
Achilles tendinopathy is a result of repetitive strain 99% of the time.
The Achilles Heel of Running: Common Causes
While running and jumping are the usual culprits, Achilles tendinopathy can be caused by any activity that places excessive strain on the tendon. It’s often a classic case of too much, too soon. You start a new fitness routine, get excited, and ramp up your intensity quickly. Or you start walking/ running uphill, or much faster than before,
Other contributing factors include:
- Tight calf muscles: When your calves are tight, they put extra strain on the Achilles tendon. That’s a double wham-calf that leads to extra tension.
- Improper footwear: Wearing shoes that don’t provide proper support can cause you to feel the burn in all the wrong ways.
- Biomechanics: If your feet tend to overpronate (roll inward), it can put more strain on the tendon. This might sound complicated, but it’s really just a fancy way of saying your feet aren’t playing fair.
- Sudden increases in activity: As much as you may want to go from zero to hero in your workout routine, your Achilles tendon prefers a more gradual approach.
Phy-SHOE Therapy to the Rescue!
Now that we know what Achilles tendinopathy is and why it happens, let’s dive into the best part: how physiotherapy can help kick the pain to the curb.
1. Rest and Load Management
Before you think resting means lying on the couch for weeks, let’s clarify: rest doesn’t mean doing nothing. Your physio will help you find the goldilocks zone where you reduce strain on your Achilles without going completely inactive. This means managing your activity levels—tendon-care rather than self-sabotage.
2. Tendon Loading Exercises
Eccentric Exercises -lowering your heel over a step, may be terrific but it may be THE thing that is slowing your recovery down
Loading the Calf and the Achilles complex is essential to aid your rehabilitation.
Exercises need to be progressed slowly and monitored regularly to make sure they’re helping not over loading the tendon
AND rest / recovery days are as important as loading days….to allow your AT to respond / repair/ build strength before we load it again.
Physios are experts in prescribing the right exercises for your Achilles at the right time.
3. Massage and Soft Tissue Work
Sometimes your muscles and tendons need a little TLC.
Soft tissue mobilization can break down any knotty issues around the Achilles and reduce tension in the area. Think of it as hitting the refresh button on your tendon’s tension.
However, STRETCHING the Achilles is not recommended!!
Some AT (especially the pain right down on the back of the heel) are made WORSE by stretching…so if unsure – STOP stretching it.
4. Footwear Advice
Your running/ walking shoes should have a high ‘heel toe fall” (so the heel is higher than the toes). A simple heel raise in each shoe ($6 each at Willunga Physio) can be an easy FREE kick to save you spending big on new shoes.
5. Icing ??
The evidence for / against icing is mixed with AT.
Ice applied to the AT can be helpful in reducing inflammation (that stiffness feeling in the morning, sometimes also experienced after sitting) after doing your Physio exercises and when first returning to running/sports.
Remember we need a layer of towel to protect the skin from the ice. Ice can be applied for 10-15 mins, 2-3 times a day
Warning: Ice can burn, so use with care and do not use it if sensation/ circulation in the area is poor.
Disclaimer: The advice in this blog is of a general nature and should not be used in place of a consultation with a qualified health practitioner