Achilles Tendonitis Tendonosis Treatment How I Cured My Achilles Tendon Pain Stiffness
Hi everyone, I just thought I would give you guys some tips on how I overcame chronic Achilles pain. I know how frustrating and debilitating it can be so I thought I’d share some advice on how I treated myself and hopefully you can use these tips to overcome pain and stiffness in the Achilles too. Whether its tendonosis or tendonitis the rehabilitation process is the same. But To be more specific in this tutorial I am referring to pain and stiffness in the midportion of the Achilles which is highlighted in the diagram. I struggled with Achilles pain for many months and couldn’t run or play basketball but after a few weeks of this protocol I am back to 100%.
As you can see here I still have a little swelling or nodule around the Achilles but no pain or stiffness at all. I just went for a run so I I would normally come home and ice it down just to prevent any inflammation and swelling. It is important to do this if you want to avoid reinjuring your Achilles. So yes, use ice post exercise and if you have tight Achilles or calves use heat before exercise. These things combined with the following exercises really help to improve the integrity of the tendon fibres and reduce scar tissue build up. So the protocol that worked for me involved undertaking eccentric loaded heel drops over an edge. Eccentrics are the lowering phase.
Of the heel drop. We want to remove the concentric or rising phase as much as we can in the early stages as this can have an impact on the alignment of the collagen fibres that are laid down. So there are two variations of this heel drop exercise that you would want to use. First exercise is performed with a straight leg. So Drop down in a slow and controlled manner and use both legs to push back up. Second variation is done with a slightly bent leg so you can target the lower portion of the leg and the soleus muscle a little more. Perform both of these exercises daily for 3 sets of 15 reps. Remember to do both legs the same to avoid future muscle imbalances. Choose a weight that is challenging so that.
When you hit your 15th rep on the last set you are really starting to fatigue. Be controlled in every rep. For maximum results do this 2 x per day. Maybe a morning and night session. Yes it is time consuming but well worth the effort. Another thing I used in my rehab was these awesome Achilles braces. They really took the stress of the Achilles and gave it time to heal. They have a super comfy silicone insert stitched into them that moulds around the Achilles and are just generally awesome quality all round. They also come with 2 heel lifts per pack. I used these in the early stages just to limit my range of motion in my ankle which helped reduce pain. They fit.
Into my running or basketball shoes very well and also hold the Achilles in a way that helps it maintain its alignment. It also provides pretty good ankle support. These braces were quite difficult to track down so to make it easy for you guys I’ll try put a link in the description box below. I purchased 2 of them as I thought of it as an investment into 2 pain free Achilles for the future but I am sure you would be fine with just one. So hang in there guys, do these exercises daily eat well and if you can afford it get some of those Achilles braces. Also remember to start doing a little bit of jogging as pain subsides. Just take it slowly and make sure its pain free and you are running within.
Your limits so that you are not sore the next morning. All the best with your recovery.
Oakland Chiropractor Treatment of Achilles Tendonitis Active Release Techniques
My name is Sandy Baird, I’m the owner of Riverstone Chiropractic here in Oakland California. We’re going to talk today about Achilles tendonitis. This is a condition characterized by pain and stiffness in the Achilles tendon first thing in the morning, sometimes there’s a lot of pain the next day after exercising, and there is pain in the back of the leg as your activity increases throughout the day. You might also notice that there is a bump or a thickening along the base of the Achilles tendon.
There are two types of Achilles tendonitis. The first is insertional tendonitis, and the second is the problem noninsertional tendonitis. So the difference is that in insertional tendonitis, the actual insertion of the tendon where it comes down to cross into the heel, that becomes inflamed and painful. And with noninsertional tendonitis, there’s an area that’s not quite all the way down at the insertion, it’s right where your calf meets the heel that has the problem.
Both are problems of the Achilles tendon, however noninsertional tendonitis tends to happen more in young, active people, and insertional tendonitis can happen with anyone, whether they are active or not. Other than an acute injury, there’s a few other causes of Achilles tendonitis. There’s doing too much too soon. So for runners that might mean that you’ve increased your mileage too much or too fast, and your body just can’t handle the extra load, another thing would be that glute muscles.
Your calves are just really tight, and sometimes other muscles higher up in the chain like the hamstrings and some of the , the tightness there can affect all the way down the chain into the Achilles And then sometimes there can be a bone spur that is causing the tightness. Usually it works the other way around, usually the tightness causes the tendon to pull on the bone, and so the force on the bone, I think it’s called wolff’s law, a force on a bone causes a bone to remodel, . so that actually causes the bone spur to happen,.
But sometimes it can be the other way, in terms of which came first, the chicken or the egg problem. There’s one important thing to know about Achilles tendonitis, and that is, it’s not always a tendonitis. So if you look at the end of the word tendonitis, it’s quot;itisquot; and quot;itisquot; means inflammation. But there’s not always inflammation involved. There’s another word, a new term that’s upcoming, and more and moretendinosis this condition is getting named as,.
It’s called Achilles tendinosis. So if you look at the end of the word, quot;osisquot; it doesn’t mean inflammation, it basically means a degenerative response. And that’s exactly what it is. If you would look under a microscope, you would see that the individual fibers of the Achilles tendon actually have become degenerated With this degenerative response, adhesions are actually laid down within the tendon, and those adhesions.
Are the cause of a lot of pain, and they actually restrict motion. A third thing that they do is impact your proprioception, your body’s sense of where you are in 3D space. That’s actually thrown off if you have an injury to a tendon. So what needs to happen if there are adhesions in a muscle? rid of the adhesion Well, ice is not going to help, it’s not going to make an adhesion go away. Ice might give you a little bit of pain relief, but it’s not going to address the adhesion.