What is the Achilles?
The Achilles tendon is a thick and strong band which connects you calf muscles to your heel bone. It is a very important structure designed to help the body to run, hop, jump, walk and many other things imaginable. Without the Achilles Tendon it will be very difficult for humans to get around and do basic tasks like shopping and walking.
Specifically the Achilles is there to help you stand up on your tip-toes. Think about every time you run or walk you are pushing off from your toes. Imagine how difficult walking would be without being able to get on your tip toes!
Do I have Achilles tendinopathy?
If you have pain over the Achilles tendon or down at the back of your heel; you may very well have Achilles tendinopathy.
Other clues may include:
- Heel stiffness in the morning after getting out of bed
- Initial heel or Achilles pain when starting to train, then it ‘settles’ during training only to come back a few hours after the training session is over
- Gradual development of soreness over the last few weeks or months
- Tenderness to touch over the Achilles tendon
What causes Achilles tendinopathy?
Tendons are really good at adapting to the demands placed upon them over time. For example if a runner gradually increases their running distance over several weeks and months and while resting when they experience ‘niggles’, the Achilles tendon will adapt and strengthen really well.
What the Achilles tendon doesn’t like is a sudden and significant change in ‘load’. If the Achilles tendon is loaded too much too quickly, then that can bring on Achilles tendinopathy. An example of this would be that runner who suddenly increased their running distance from 20kms per week to 40kms per week.
Other things which might overload the Achilles tendon are:
- Sudden spike in running or playing intensity
- Sudden spike in running or playing distance
- Sudden increase in the amount of days per week of training
- Sudden change in footwear
- Going hard into pre-season after an extended break
How do you manage Achilles tendinopathy?
Consulting your local physiotherapist will be crucial in establishing the severity of your Achilles tendinopathy, what activities are triggering it and very gradual strengthening exercises of the Achilles tendon will be necessary for its recovery. Depending on the extent of the injury will determine the appropriate treatment!
Your physiotherapist may want to:
- Advise you to use ice or heat
- Release tension in the surrounding muscles
- Prescribe heel raises or orthotics to assist in offloading the Achilles tendon
- Advise you on slight changes on running technique
- Help you on the path to strengthen the Achilles tendon
- Strengthen the muscles around the foot, knee and hip
If you have injured your Achilles tendon and feel like you need some assistance in this area, all of our physios at Back In Motion Rosny Park are experienced in treating Achilles tendinopathy. Give us a call or book in online for a consultation today!
Author
Matt Gregory (B.HSc, M.Physio) – Physiotherapist, Back In Motion Rosny Park