Achilles tendinopathy is a general term for nearly anything that can go wrong with your Achilles, or calcaneal, tendon. This includes tendonitis, tendinosis, tendon ruptures, and more. The pain associated with overuse injuries to this area can affect athletes, runners, and even everyday walkers.
The Achilles tendon is a band of tissue that connects your calf muscles at the back of your lower leg to your heel bone, or calcaneus. It is the largest tendon in the body and bears the greatest load, since its used during walking, standing, running, jumping, etc.
Like all tendons, the Achilles tendon receives less blood flow than muscle tissue. Since blood contains important nutrients that help with the healing process, injured tendons heal slowly. Additionally, injury to the tendon creates scar tissue, which does not have the same properties as the surrounding tissue, which can lead to loss of function and flexibility.
Risk Factors
Achilles tendinitis most commonly occurs following sudden increases in activity intensity or duration. It is fairly common, especially if you fall into one or more these risk factors:
Males, particularly middle age or older
Low foot arches, tight calf muscles, psoriasis, high blood pressure
Running in worn out or unsupportive shoes or training in cold weather or on uneven terrain
Pain from Achilles tendinitis can be intermittant or constant; aching, sharp, or stinging; and can even be tender to the touch. There may also be swelling near the heel. Achilles tendinitis can resolve on its own after a few weeks or last for years. So what can you do to help heal your heel?
Self-Care
Massage will help bring blood flow to the area and the stretching it provides will help reduce tension. Some techniques you can do at home include:
Light pinches up and down the tendon
Pinches with vertical movement up and down the tendon
Pinching while gently wiggling your tendon side to side
Massage along the sides of your heels, below your ankle bones
Pinch your tendon then flex your foot
Foam roll your calf muscles
Foot massage with a golf ball for 20 seconds in the morning before standing up. You can do this by placing the golf ball between your foot and the floor while in a seated position. Push your foot down gently and roll the ball around your arch for each foot
Additional tactics
Replace your shoes if they are old and the structure has collapsed
Physical therapy to help correct muscle imbalances or gait patterns, and specific stretches
Ice your Achilles tendon. This will help reduce inflammation and increase blood flow. Remember to ice for no longer than 10 minutes to prevent tissue damage!
Rest!
Its best to address injuries as soon as possible and to manage pain as best you can. Receiving professional massage is a great option for tendon pain, in addition to managing your overuse injury at home.
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