7 Tips on Improving your Achilles Pain

Suffering from Achilles Pain?

Here at Pall Mall Physio Liverpool we are seeing more and more cases of achilles pain and in particular tendinopathy so thought you might find some of this info useful.

You probably know someone with achilles pain or indeed had it yourself

It could have been grumbling for a long time or perhaps has just flared up since they changed their running shoes or the amount they train

What is the Achilles?
A tendon is the part of the muscle that attaches to the bone. The achilles it is extremely taught as it plays a role in transferring the energy from the foot/heel to the calf

What Is A Tendinopathy

Each tendon has a certain tolerance for  activity and when we overload the tendon that’s when symptoms appear.

Initially it was thought that inflammation occurred and so it was classified as tendonitis but it is now known this is not the case.

 

There are 3 main phases to a Tendinopathy all of which we see here at Pall Mall Physio:

  1. Reactive: Swollen and painful. Can come on quickly normally after a change in activity such as running more miles or doing more plyometrics or indeed wearing loose fitting footwear on holidays.
  2. Dysrepair: There is an actual change in the tendon and this follows on from the reactive stage
  3. Degenerative: Chronic with obvious thickening and difference in size when you compare to other achilles assuming the other achilles is normal! Most prevalent in older athletes or indeed manual workers/farmers

How to Treat my Tendon Problem:

What To Do?

1.Get a Diagnosis. See a Chartered Physiotherapist who can advise which of the above stages that the tendon is in. The Physio can also assess factors that may have contributed towards the issue rather than just dealing with the problem

2. Dont Stretch. It might be the natural instinct but this can quite often aggravate the symptoms

3. Reduce Training Load. Rest isnt always best and in some cases continuing to train can help your symptoms. If the tendon is in the early acutely painful stage then rest may be indicated along with a simple exercise to give it some stimulus that a physio would provide.

4. Wear Supportive Footwear: Wear a good pair of shoes/runners that have a good arch suppo

rt. Avoid flip flops, sandals and loose fitting footwear

5. Chat to you GP/Pharmacist about Anti Infammatories: Anti Inflammatories have been shown to help with tendon pain

6. Get Stronger: Again the phase of the tendon problem dictates what exercises that you do. Isometrics (A Calf Raise with a hold on the edge of the step are useful in the reactive stage. Often we perscrice 3 x 30 second holds). In the more advanced stages we indicate eccentric calf raises. (Calf raises on the step 2 second up, 1 second hold and 2 seconds back down 3 x15 reps)

7. Gradually increase what you do. Add 10-15% to your activity each week (be that mileage running) and use the pain scale 0-10/10 to see how the tendon reacts. If it stays 3/10 or below then you can continue to slowly increase

Treating tendons and giving people the right advice to manage achilles tendon problems early and correctly is something we are passionate about here at Pall Mall Physio

If you have any questions please get in touch on 0151 380 2420 or appointments@pallmallphysio.com

Patrick Mulligan
Chartered Physiotherapist
Pall Mall Physio

 

2018-04-17T08:29:37+00:00News|0 Comments