🏃‍♀️ Is Achilles tendonitis holding you back from your best performance? Learn how to identify the symptoms, treat the pain, and prevent future flare-ups! Get ready to conquer your next run! 🌟 #AchillesTendonitis #FitnessJourney #PainRelief

What is the Achilles tendon?

Tendons are strong bands of tissue that connect muscles to bones. The Achilles tendon connects the calf muscles to the heel bone. You use your Achilles tendon when you walk, run, and jump.

What causes Achilles tendon injury?

It can happen if you:

• Suddenly increase how much exercise you are doing – For example, it can cause injury if you start doing much longer or more difficult runs without working up to this gradually.
• Do the same exercises or activities (such as jumping) over and over
• Don’t warm up your calf muscles before exercising
• Exercise in shoes or sneakers that are worn out or not made for exercise
• Have arthritis or a bone growth on the back of your heel bone – This can rub against the tendon and hurt it.

What are the symptoms of Achilles tendon injury?

The most common symptoms are:

• Pain in the back of the leg, just above the heel – The pain usually gets worse with exercise and better with rest.
• Stiffness or soreness in the back of the leg, especially in the morning
• Swelling of the skin over the Achilles tendon
• Trouble standing on tiptoe

Sometimes, an Achilles tendon tears. This is called a “rupture.” Symptoms of an Achilles tendon rupture can include:

• Sudden, severe pain in the back of the leg (above the heel)
• Trouble putting weight on the foot or walking normally

How is Achilles tendon injury treated?

Achilles tendinopathy usually gets better on its own, but it can take months to heal completely. To help your symptoms get better, you can:

• Rest your Achilles tendon, and avoid activities that cause pain.
• Ice the area – If your pain gets worse after activity, put a cold gel pack, bag of ice, or bag of frozen vegetables on the injured area every 1 to 2 hours (for up to 6 hours), for 15 minutes each time. Put a thin towel between the ice (or other cold object) and your skin.
• Take medicine to reduce the pain – Your doctor might recommend that you take a medicine to relieve pain.
• Do exercises to make your calf muscles stronger and more flexible – Your doctor or nurse will show you which and might also suggest working with a physical therapist.

A tendon rupture is usually treated with surgery, especially in people who do sports or other physical activities (such as hiking).

How can I prevent injuring my Achilles tendon again?

You can:

• Warm up your muscles before you exercise. For example, if you run, you can warm up your muscles by jogging slowly and then slowly increasing your pace.
• Avoid sudden increases in your exercise or activity. When you begin a sport or activity, start slowly. Over time, you can exercise harder and for longer periods of time.
• Do specific exercises to stretch and strengthen muscles in the area. Your doctor, nurse, or physical therapist can show you exercises that might help.
• Avoid running or exercising outside in cold weather. If you need to be outside, wear warm clothes.
• Wear the correct sneakers or shoes for your sport or activity.
• Replace worn-out sneakers or shoes.
• Avoid running on hard surfaces.

Conclusion

Achilles tendon injury can be a frustrating condition, but with proper care and attention, most people can recover fully. If you’re experiencing symptoms, don’t hesitate to seek professional advice.

Reference: https://www.uptodate.com/contents/achilles-tendinopathy?search=achilles%20tendonitis&sectionRank=3&usage_type=default&anchor=H28&source=machineLearning&selectedTitle=1%7E43&display_rank=1#H19

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