Content

• To step
• Method 1 of 2: Treat Achilles tendonitis
• Method 2 of 2: Build strength in the tendon
• Tips
• Warnings

Tendons are tissues that attach the muscles to the bones so that you can move. Your Achilles tendon connects the calf muscles to the bones in your lower legs. Achilles tendonitis (or tendinopathy) is a condition in which the Achilles tendon is inflamed and painful. The condition is usually caused by tendon overload, especially in people who put too much strain on the tendon without building strength first, such as athletes who compete only on weekends. You can treat most cases of Achilles tendonitis at home, but see your doctor first so you know what to do about the injury yourself.

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Method 1 of 2: Treat Achilles tendonitis

1. See your doctor. Before you start treating Achilles tendonitis at home, you must first see your doctor. He / she can make the correct diagnosis and draw up an individual treatment plan for your injury.
   • Tell your doctor if you have recently become more physically active, especially with your lower legs, as that is likely the cause of the injury. The doctor can then give you an idea of ​​how long you should take it easy.
   • If you have a lot of pain in your Achilles tendon, or if you suddenly cannot move your foot properly, see your doctor right away. You may have a ruptured Achilles tendon, which is a lot more serious.
   • The most common symptoms of an inflamed Achilles tendon that should take you to a doctor's office are mild to moderate pain in the back of the lower leg or above the heel, especially after exercise or movement. The area may be extra sensitive or stiff, especially after getting up in the morning.
2. Rest the tendon. One of the first things you should do to get rid of the injury is to give the tendon plenty of rest. You don't have to sit with your leg all the way up, but avoid running, climbing stairs, and other heavy loads on the Achilles tendon.
   • Depending on the severity of the Achilles tendonitis, you should rest the tendon for a few days to a few months. Listen carefully to your body and slowly rebuild high impact activities.
   • While resting your Achilles tendon, you can switch to sports that put less stress on the tendon, such as cycling, the elliptical trainer, and swimming.
3. Apply a cold compress to your calf to relieve the pain. Applying ice to the affected area will reduce swelling, which will also relieve pain. Place an ice pack on the area where your calf hurts for about 15 minutes. If necessary, repeat this treatment throughout the day if pain returns.
   • If you expect it to hurt after exercise, you can put ice on your calf right after your workout.
   • You can leave the ice on for up to 20 minutes, but always take it off to let your skin warm up if the area starts to feel numb.
4. Take a pain reliever. You can take acetaminophen or an anti-inflammatory pain reliever such as ibuprofen or naproxen to reduce pain and swelling. Follow the directions carefully and do not take more than the recommended dose.
   • Don't take painkillers for more than seven to 10 days.
   • Even if you take them as described in the package insert, it is not the intention to take painkillers on a daily basis. If you want to take painkillers for more than a month before your injury, see your doctor.
   • If your doctor prescribes stronger painkillers, always take them as stated in the package insert.
5. Use pressure bandages. Wrap an elastic bandage around your foot and lower leg. A pressure bandage will reduce swelling and keep the affected tendon from moving.
6. Keep your foot above the level of your heart to reduce swelling. Keeping your inflamed tendon above the level of your heart will also reduce swelling. If you manage to find a comfortable position, you can even sleep with your foot up.
7. Do not smoke or use other tobacco products. Smoking impedes healing because it impairs blood flow and slows down tissue repair. You can get rid of your injury sooner by not using tobacco products.
8. Wear shoes that protect the tendon. Athletic shoes that support the arch of the foot and have a cushion under the heel can relieve pain and promote healing. In addition, shoes that are a bit softer at the heel reduce unnecessary irritation to the tendon.
   • In some cases, your doctor or physiotherapist may recommend that you get special insoles. You put these messes in your shoe to increase the support for a specific part of your foot.
   • Arch supports are especially helpful with Achilles tendonitis a bit lower in the leg, where the tendon enters the heel, because that spot is easily irritated by certain footwear.
   • If you are in a lot of pain, the doctor may also recommend an inflatable splint to keep your foot straight and to reduce stress on the tendon. This is usually a short-term solution, because using such a splint for too long will weaken the calf muscles.
9. Ask your doctor about cortisone injections. Cortisone is an effective anti-inflammatory. Cortisone injections are often given for pain and swelling. However, because there is a chance that the tendon will be further damaged by the injection, the doctor often keeps this as a last resort.
10. Consult your doctor about surgical options. If a combination of treatment and physical therapy does not work within six months, your doctor can discuss certain operations with you. Some options are:
    • Lengthening the calf muscle to reduce stress on the Achilles tendon.
    • Cleaning and repairing the Achilles tendon, if less than 50% is damaged.
    • Cleaning and transplantation of the Achilles tendon with more than 50% damage. A tendon of the big toe is then placed over the damaged Achilles tendon.

Method 2 of 2: Build strength in the tendon

1. Consult a physiotherapist. In a severe case of Achilles tendonitis, you should see a physical therapist so that a plan can be devised for strengthening the tendon. A physiotherapist starts you with easy exercises and then builds it up slowly so that the tendon is under increasing stress.
   • Even in mild cases that do not require physical therapy, gentle stretching exercises are good for tendon recovery.
2. Do stretching exercises. To perform this exercise, sit in a chair with your heels on the floor. Bend forward and pull your big toe up and towards you. Hold this for 15 seconds if you are just starting out, but slowly build up to 30 seconds.
   • You can repeat this exercise four times five times a day.
3. Stretch the calf and plantar fascia. To perform this exercise, sit on the floor or on a mat with your legs extended in front of you. Hook a towel around your foot so that it sits just below your toes. Pull the towel with both hands to draw your foot towards you. Hold this position for 15-30 seconds.
   • You can repeat this exercise four times five times a day.
4. Stretch your calves. This basic exercise is great for stretching your calf muscles and your Achilles tendon. Put one foot behind you with your heel flat on the floor. Lean against the wall with both hands and put your weight on your front leg that is bent. Now slowly push your hips towards the wall while keeping your back foot firmly on the floor. Hold this position for ten seconds. You feel a strong stretch on the calf.
   • You can repeat this exercise twenty times on each leg every day.
   • On the internet you can find many more exercises to stretch your calves.
5. Do eccentric exercises for the calves. These exercises are eccentric exercises, which means that you tighten the muscles as you lengthen them, making them really good for stretching. Stand with the front of your foot on a step and lift your heels first before lowering them for as long as possible. Since half of your feet are now hanging off the stair step, you can get them lower than the rest of your foot. Do this exercise slowly and in a controlled manner, repeating the movement 20 times.
   • As you get stronger, you can start holding weights to make the exercise harder.
   • You can also do the exercise with one leg at a time. Always start with two legs at the same time, and ask your physiotherapist if you can do it with one leg as well, as you run the risk of further damage to the tendon.
6. Take steps to prevent future Achilles tendonitis. You can take steps such as exercising to prevent Achilles tendon injuries from now on.
   • Start slowly and make the workout a little bit harder
   • Do stretching exercises daily
   • Focus on calf muscle exercises
   • Alternate high and low impact exercises

Tips

• If you wake up in the morning with pain in your Achilles tendon, your doctor may recommend that you wear a brace at night that keeps your foot straight while you sleep.

Warnings

• This article provides information about a specific injury, but it should not replace medical advice. Always visit your doctor first and consult a physiotherapist before treating an injury yourself.
• See your doctor immediately if you suddenly have severe Achilles tendon pain or are unable to put weight on your foot. Also see a doctor immediately if you cannot stretch your foot. These are both signs of a ruptured tendon rather than Achilles tendonitis.