To speed the process, you can:
- Rest your leg.
- Ice it.
- Compress your leg.
- Raise (elevate) your leg.
- Take anti-inflammatory painkillers.
- Use a heel lift.
- Practice stretching and strengthening exercises as recommended by your doctor, physical therapist, or other health care provider.
How are Achilles tendon injuries treated?
- Rest.
- Ice.
- Nonsteroidal anti-inflammatory drugs (NSAIDs) for pain relief such as ibuprofen or naproxen.
- Specific exercises to strengthen your calf muscles.
- Physical therapy.
1.Runner's stretch
- Place your hands on the wall or chair. If using a wall, put your hands at eye level.
- Step the leg you want to stretch behind you.
- Bend your other knee toward the wall, keeping your back leg straight.
- Lean toward the wall until you feel a gentle stretch in your calf.
- Hold for 30 seconds.
Achilles Tendinosis. This refers to tiny tears (microtears) within and around the tendon. These tears occur due to overuse, poor biomechanics, or trauma. This often causes a painful lump.
Although the effectiveness of kinesiology taping is not well researched, it may provide support, increase circulation, reduce pain, and improve the way your joints and muscles work. Before using it, you should talk to a physical therapist, because it's most useful when combined with other treatment methods.
Achilles tendinitis is caused by repetitive or intense strain on the Achilles tendon, the band of tissue that connects your calf muscles to your heel bone. This tendon is used when you walk, run, jump or push up on your toes.
Untreated Achilles tendonitis can lead to a series of tears within the tendon, making it susceptible to rupture. A rupture of the tendon will most likely require more serious treatment options, including casting or surgery.
As you return to activity, your doctor may suggest orthotics or an ankle brace to help support your Achilles tendon and to prevent the condition from reoccurring. The Aircast Airheel offers support for Achilles Tendinitis. It helps cushion the Achilles while providing pulsating compression to reduce swelling.
Patients with rupture of the Achilles tendon can still walk. Patients with rupture of the Achilles tendon can still actively move the ankle up and down. Patients with an Achilles tendon rupture may even manage to stand on tiptoes (on both feet together — though not on the injured limb alone).
Ice. Ice baths, ice massages, or cold compresses may be recommended to reduce pain and inflammation in the Achilles tendon. Patients may use ice treatments for 10 to 20 minutes following activity.
The main treatments for Achilles tendinitis DO NOT involve surgery. It is important to remember that it may take at least 2 to 3 months for the pain to go away.
Using a rowing machine is a good way to stay fit while resting your Achilles tendon. You may be able to use an elliptical trainer as well.
If you have been suffering from Achilles tendon problems for some time, then you should definitely take a break from running. Continuing to run while in pain is not going to make you any stronger or faster.
Add this mini Achilles routine to your dynamic warm-up to reduce the risk of injury to your tendon.
- Towel Stretch. Sit on ground with legs straight and towel looped around foot.
- Calf Stretch. Stand arms length away from wall and place hands on wall.
- Wall Stretch.
- Standing Heel Raise.
- Ankle Rotations.
- Ankle Flexion/Extension.
Instead, try foam rolling your calves and applying a warm water bag to the muscle (but avoid heating the tendon!). Foam rolling your calf muscles can loosen them up without tugging too much on the Achilles tendon.
With rest, Achilles tendonitis usually gets better within 6 weeks to a few months. To lower your risk of Achilles tendonitis again: Stay in good shape year-round.
