How it happens
Achilles Tendonitis often occurs when someone changes up an exercise routine, increases the intensity of their workout or spends a lot of time on their feet.
Symptoms -Since the Achilles tendon attaches your calf muscles to your heel, this injury can affect any of those muscles, but it is most commonly seen as pain in the back of the leg about one inch above the heel bone.
This pain will feel sharp and cause severe discomfort. A person with this condition may also have a very stiff achilles which makes it difficult to flex upward or bend at the knee.
treatment of Achilles Tendonitis
The first step in learning how to treat Achilles Tendonitis is to understand what it actually is. There are many people who mistake the term tendonitis for tendinosis, but they are two completely different terms.
Tendinosis means there has been some trauma or damage done to the tendon, whereas tendonitis refers to an inflammation of the tendon itself.
It is important that you do not just sit and wait around if you have seriously injured your Achilles’ tendon.
One of the main things that professionals will tell you is that this type of injury cannot heal on its own, so it really needs to be treated by professional medical personnel as soon as possible, or you can do a lot of damage to your tendon.
Rest, ice and anti-inflammatories are usually the best initial treatment. If symptoms persist, surgery is an option.
If you have any of the symptoms below, please contact your doctor for advice on how to get rid of Achilles Tendonitis properly. ·
Severe pain along the tendon in the back of the leg at or above the heel bone ·
Sharp pain that increases with activity ·
Tightness in your calf muscles
What are some preventive measures?
Stretching is important when it comes to preventing injuries like this one. When stretching, always stretch after a workout and make sure you only stretch until you feel a gentle tension—never pain—in your muscle. Try these stretches below:
1) Grab a towel with both hands. Then stretch your arms out to the side, lift your right leg straight back behind you and lean forward until you feel tension in your left calf muscle. Hold for 30 seconds and repeat on the opposite side.
2) Stand about 2 feet from a wall with your legs shoulder width apart and put one foot in front of the other so they form an “L” shape. Lean toward the wall until you feel tension, hold for 15-30 seconds
3) Place a chair against a wall then place one heel on that chair while keeping your knee bent at 90 degrees. Straighten that leg 10 times then switch legs.
4) Sit in a chair with one leg bent with your foot on the ground. Keep your other leg resting straight on the floor with your heel raised. Hold for 30 seconds then switch legs.
5) Using a chair, stand up tall with one hand resting lightly on the top of the chair back for balance. Slowly lift one foot behind you so you feel tension in the calf muscle and hold for 15-30 seconds before lowering that foot to starting position. Repeat 10 times before switching sides.
— When running, always have good posture by pushing off from both toes instead of just your heel or balls of your feet — Never increase intensity or distance too quickly.
features to look out for in shoes suitable for runners with Achilles tendonitis
Here are some features to look out for when buying running shoes, or any other shoe for that matter. Shoes with these features will be more suitable for a runner who is trying to manage Achilles tendonitis:
· Pronation control
· Midsole stability
— Pronation is the lowering of the heel during walking and running. It’s a natural movement that occurs in everyone from time to time that helps absorb shock from each step.
However, overpronation happens when the foot rolls inwards at an excessive rate while walking or running due to weakness or incorrect muscle movements in the muscles themselves.
In runners, this can cause injury such as Achilles Tendonitis, iliotibial band syndrome, and patellofemoral pain syndrome.
— The midsole of a running shoe comprises the top layer of cushioning in the shoe between the upper and outsole. It is commonly made up of layers of ethylene vinyl acetate (EVA).
EVA is known for providing bounce and cushioning to thin materials.
There are many different types of commercial EVAs, such as polyethylene foam, but the most common type used in sports footwear today is called expanded polypropylene (EPP), which works well with an injection molding process during production. Injection molded shoes receive a high score for midsole stability.
EPP is ideal for runners with Achilles tendonitis because it provides the cushioning and impact protection needed to reduce pain while actively participating in sports or other physical activities, while also allowing you to maintain your normal range of motion during movement.
EPP’s ability to mold itself to the shape of the user’s foot allows it to move with your foot as opposed to absorbing energy and movement like other materials such as concrete.
The following are the best shoes for Achilles Tendonitis based on category of shoes you are looking for;
Best Women’s running shoes for Achilles Tendonitis
Best Trail running shoes for runners with Achilles Tendonitis
Best Cross Trainers for people with Achilles Tendonitis
10 Best Walking Shoes For People With Achilles Tendonitis