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By: Cody Haugen, PT Student - University of Montana
TAI – Athletic Club of Bend
Achilles pain generally occurs due to repetitive motions involving running or jumping (Nordic skiing, snowshoeing and winter running are a common culprits this time of year). These motions can cause microtraumas to the tissues which result in inflammation and pain. This condition makes itself apparent through pain which is commonly located where the tendon passes behind the ankle or where the Achilles attaches at the heel.
Although this condition is commonly called Achilles tendonitis, Achilles tendonosis is often a more appropriate diagnosis. The term tendonitis refers to the acute inflammation of a tendon. Tendonosis refers to a reoccurring, long term problem. Tendonosis is a degenerative condition that will cause a tendon to become less efficient. Achilles tendonosis is not only painful, but it can cause you to become less proficient at the recreational hobbies you enjoy and may lead to dysfunction at the knee, hip, and/or spinal joints as they compensate for the inefficiencies at your ankle.
So you have Achilles tendonitis or tendonosis, now what? Fortunately there are a variety of treatments that have been shown to effectively treat these conditions and the steps below should put you on the right track.
STEP 1 :: LET YOUR TENDON REST
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Taking some time off from the activity that places the most stress on this region will allow the inflammation in your tendon to subside which will result in more efficient tissue healing. This doesn’t mean that you have to become completely inactive, simply modifying your activities within pain-free ranges can be effective. Try swimming or biking for a few weeks rather than running or playing basketball. Or simply decrease the time, distance or intensity you spend performing the painful activity so that you can participate at a pain-free level. This would also be an appropriate time to begin icing and stretching your painful tendon.
In addition to stretching, there are a variety of treatments offered by Therapeutic Associates that can shorten your recovery period. In the acute phases of inflammation modalities such as iontophoresis, ultrasound, icing and Kinesiotaping can be effective. Manual interventions include hands-on soft tissue therapy as well as use of the ASTYM System. ASTYM is a type of instrument assisted soft tissue mobilization that has been shown to aide in the recovery of chronically sore tendons (>6 weeks).
STEP 2 :: STRENGTHEN YOUR TENDON
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Strengthen your tendon and the muscles that attach to it. Following a few weeks of active rest, it will be time to start strengthening your Achilles. This will allow for improved tissue performance as well as prevention of another painful episode. There are countless different ways to strengthen your calf muscles and Achilles tendon but the following is a very simple, effective and researched technique.
There are many different factors that can contribute to the cause of Achilles tendon pain. Often times, the CAUSE of the tendon pain can be driven by a different body region not moving the way it should even though the SOURCE of the tendon pain is locally felt in the Achilles. If the CAUSE is not addressed, often localized treatment to the SOURCE of pain will have limited long-term effectiveness.
If you are tired of trying to deal with this frustrating condition on your own and would like a thorough evaluation from one of our professional and skilled physical therapists, stop by and see us, call us (541-382-7890), or email us (athl@taiweb.com) at Therapeutic Associates at The Athletic Club of Bend. We are licensed to see you without a physician’s referral..
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