Achilles Tendonitis
Provided by
www.time-to-run.com
Definition
Inflammation of the Achilles tendon.The Achilles is the large
tendon connecting the two major calf muscles, gastrocnemius and
soleus, to the back of the heel bone. Under too much stress, the
tendon tightens and is forced to work too hard. This causes it to
become inflamed (that is tendinitis), and, over time, can produce a
covering of scar tissue, which is less flexible than the tendon. If
the inflamed Achilles continues to be stressed, it can tear or
rupture.
Symptoms
Dull or sharp pain anywhere along the back of the tendon, but
usually close to the heel. limited ankle flexibility redness or heat
over the painful area a nodule (a lumpy build-up of scar tissue)
that can be felt on the tendon a cracking sound (scar tissue rubbing
against tendon) with ankle movement.
Causes
Tight or fatigued calf muscles, which transfer the burden of
running to the Achilles. This can be due to poor stretching, rapidly
increasing distance, or over-training excessive hill running or
speed work, both of which stress the Achilles more than other types
of running.
Inflexible running shoes, which, in some cases, may force the
Achilles to twist.
Runners who overpronate (feet rotate too far inward on impact)
are most susceptible to Achilles tendinitis
Self-treatment
Stop running
Take a course (5 - 7 days) of non-steroidal anti-inflammatory
drugs(ibuprofen/voltaren/cataflam/mobic) available from your general
practitioner or pharmacist
Apply ice to the Achilles - for 10 minutes every 2 hours, in
order to reduce the inflammation.
Avoid weight-bearing activities and keep foot elevated where
possible
Self-massage - using arnica oil or anti-inflammatory gel. Rub in
semi-circles in all directions away from the knotted tissue, three
times a day once the nodule is gone, stretch the calf muscle gently
do not start running until you can do heel raises and jumping
exercises without pain return to running gradually full recovery is
usually between six to eight weeks.
Medical treatment
If injury doesn't respond to self-treatment in two weeks, see a
Sports Medicine Doctor or orthopaedic surgeon, surgery to scrape
scar tissue off the tendon is a last resort, but not very effective.
Alternative exercises
Swimming, pool running, cycling (in low gear) "spinning"
No weight-bearing exercises
Preventative measures
Stretching of the gastrocnemius (keep knee straight) and soleus
(keep knee bent) muscles. Hold each stretch for 30 seconds, relax
slowly. Repeat stretches 2 - 3 times per day.
Remember to stretch well before running strengthening of foot and
calf muscles (eg, heel raises)
Correct shoes, specifically motion-control shoes and orthotics to
correct overpronation.
Gradual progression of training program
Avoid excessive hill training
Incorporate rest into training program This
information is provided for educational purposes only.
Self-diagnosis of injuries is not recommended. See your doctor for
diagnosis and treatment of all injuries.
<< Back to
Injury Prevention |
