What is the best way to treat a sore Achilles?

Achilles Tendinopathy

When it comes to springing into action and masterfully performing athletic feats, the Achilles tendon is like a hero on our side! However, too much "strain" can result in pain and dysfunction - otherwise known as Achilles Tendinopathy. Connecting calf muscles to the heel bone (calcaneum), this amazing tendon lets us run or jump with ease - but beware if you push it past its limits!

What causes Achilles Tendinopathy? 

Achilles tendinopathy is a common consequence of too-much, too-soon. This can occur when athletes suddenly crank up their training routine or those just starting out with exercise overdo it from the get-go! Compression in certain positions and running/jumping activities add even more risk for painful symptoms to strike - so don't forget to ease into your workouts at an appropriate speed if you want to keep your heels happy.

How can Physiotherapy help with Achilles Tendinopathy?

Get ready for a journey to stronger and more durable muscles! You'll be increasing the load level of activities over time with your physiotherapist's guidance until you can head back into whatever sport or activity was giving you trouble. And although massage, ice and other treatments may feel relieving in the moment - exercise loading is key when it comes to tending to an Achilles injury...no quick fixes here folks! Injections like cortisone, PRP or stem cells aren't supported either; the same goes for ultrasound therapy & electrotherapy (and sorry guys - stretching isn't gonna cut it).

Pain relief is key in the early stages of treatment for this condition – so you'll want to reduce activities that put a lot of strain on your leg (no more running or jumping!). Instead, opt for positions where compression isn't an issue. Isometric exercises are great tools here since they're all about holding still rather than moving around.

Once the pain is under control it will be time to get down with some serious strengthening! This means going heavy & slow as you challenge those legs through selected gym equipment/weights - if there was ever a time where 'go hard or go home' applied, then it would definitely be now!

It can be challenging to get the balance right though, hence why having a qualified professional helping you through it key to getting back to your best!

What can I do at home?

If you want to rehab your Achilles tendinopathy, exercise loading should be at the forefront of your treatment plan. Talk with a physiotherapist about which exercises are best for YOUR situation and stick to that regimen - making sure not to overstrain! Keep track of how you're feeling in the mornings; if it's worse than yesterday then something needs adjusting because odds are whatever activity was done before has overloaded that tendon.

If you need help, don’t hesitate to book in with one of our experienced team members, they’ll get you back feeling better than ever!