Runners are on the streets and trails more than ever, especially after the pandemic started. Whether you’re treating running as exercise for the first time or increasing your running duration and intensity, it’s essential to acknowledge the increased risk of running-related injuries like Achilles tendinopathy, also known as Achilles tendinitis.
A recent study found that about half of all runners will experience Achilles tendon pain at some point during their lifetime. This injury can happen to anyone who has recently increased their workload significantly. However, middle-aged males with a higher body mass index are more susceptible to Achilles tendinitis.
What is Achilles tendinitis?
Achilles tendinitis or tendinopathy is a condition in which the Achilles tendon can’t handle the strain upon it, leading to pain and damage to the tendon.
What are the symptoms of Achilles tendinitis?
Here are some common signs and symptoms that may indicate Achilles tendinitis:
- Pain and/or swelling when squeezing the tendon
- Pain as you put more weight on the muscles
- Morning stiffness or pain with your first steps of the day
- Minor pain as you rest, with constant pain in severe cases
What causes Achilles tendinitis?
External factors of Achilles tendinitis and other running injuries can include:
- Errors in training loads volume and/or intensity
- Changes in terrain (hills or flat ground)
- Foot strike pattern
Intrinsic factors that may need to be addressed include:
- Lack of ankle and big toe range of motion
- Increased foot pronation (arch collapse)
- Lack of calf and/or hip strength (and neuromuscular control)
- Transition in shoe type such as switching from running shoes to minimalist or barefoot running
What exercises test and can help manage ankle and heel pain?
Here are a few self-tests or exercises you can perform at home to help with your pain from Achilles tendinitis.
Ankle Dorsiflexion ROM Self-Test
- Stand or kneel and place one foot about five inches–a fist’s width–away from a wall.
- Try to touch your knee to the wall while keeping your foot and heel flat on the ground. Your knee should stay over your second toe, and you must touch the wall without your heel coming off the ground.
Calf Strength Test
- Stand on one leg near a wall, chair, or surface. You can use your fingers for balance.
- Raise onto your toes, then back down at a tempo of one second per repetition.
- Do at least 20 reps per leg.
Eccentric Calf Raise
- Stand on two feet on the floor or on a small step next to a chair or table.
- Raise yourself onto the toes of both feet without bending your knees.
- Lift one foot off the floor.
- Slowly drop back down to the floor. Stretch your calf by lowering your heel as far down as possible and hold for one second.
- Place the raised foot back onto the step and raise back up onto the toes of both feet and repeat the process.
How to treat and not treat Achilles tendinitis
If you or someone you know are experiencing any Achilles tendinitis symptoms, it’s time to take a step in the right direction. An evaluation with a physical therapist can help identify what is causing the pain and how to best treat it. Your dedicated therapist will guide you through carefully managed movement and positioning that will allow your tendinitis to heal thoroughly and effectively.
Contrary to popular belief, a combination of rest, ice, and pain medication won’t guarantee your Achilles heals. Another popular remedy to avoid is massaging and stretching the tendon—it can cause increased irritation and compression on the injured tissue. This can slow your recovery process and hinder the tendon’s full healing, placing you at high risk for re-injury.
Full recovery from Achilles tendinitis can take anywhere from three months to a year, depending on the injury’s severity. Your PRO~PT physical therapist will develop a comprehensive rehab program to get you back to your sport without pain as quickly as possible.
Contact one of our clinics today and let your road to recovery begin.
