Achilles tendonitis is classified into two categories. Insertional Achilles tendonitis is defined as inflammation of the tendon where it joins to the heel bone.
The Achilles tendon is a strip of tissue that connects the muscles in your lower leg to your heel bone. It is one of the body’s longest tendons, and you utilize it to propel yourself off the ground when walking or running. Achilles tendonitis, also known as Achilles tendinitis, is a type of injury that develops when this band becomes inflamed or irritated, causing heel pain.
The inflammation in non-insertional Achilles tendonitis is more in the middle of the tendon.
Achilles Tendonitis Causes
Achilles heel pain and irritation can be caused by a variety of factors. This condition is frequently associated with overuse or problems with technique or form during activity. Tendonitis is typically a chronic ailment (damage happens over time rather than in a single incidence, such as a fall or tendon rupture).
Overtraining:
When your Achilles tendon is under a lot of strain, it can become inflamed due to microscopic tears that occur during physical exercise. Overtraining or doing too much too soon is frequently the cause of Achilles tendinitis. Excessive hill running can also contribute.
Changing your workout routine:
It’s natural to raise the difficulty and duration of your workouts as you get fitter. If you make these increases too quickly without giving your body time to acclimatize, you may get a painful Achilles tendon.
Tight calf muscles:
Another possible reason for Achilles tendon pain is a tight calf. Chronic Achilles tendon difficulties have been linked to weak calf muscles in studies.
Putting on different shoes:
Switching to a minimalist shoe, for example, can stress the Achilles tendon and produce heel pain.
Changing your running technique:
Changing your running style by switching to a forefoot strike pattern and jogging on the balls of your feet can also increase your risk of Achilles tendonitis.
Flat Feet:
Because of the extra stress imposed on your Achilles tendon when walking or jogging, flattening the arch of your foot can raise the risk of developing Achilles tendonitis.
Overpronation:
If your foot rolls inward while you walk or run, you are more likely to injure your Achilles tendon. According to research, this is because it interrupts blood flow along the tendon.
Being overweight entails:
Another risk factor is having a higher body mass index (B.M.I.). However, studies show that those with a B.M.I. of 25 or above are just as likely as others to successfully cure Achilles tendinitis with conservative approaches. The Body Mass Index (B.M.I.) is an out-of-date, skewed statistic that ignores various aspects such as body composition, ethnicity, race, gender, and age.
Despite being a faulty measure, B.M.I. is frequently utilized in the medical field today since it is a cheap and rapid way to assess possible health status and outcomes.
Symptoms of Common Running Injuries
Achilles tendonitis symptoms frequently appear gradually. Heel discomfort and stiffness are examples. Pain and stiffness at the back of your ankle are normal, especially when your body has been in a stationary position for a lengthy amount of time. This ache sometimes subsides during a warm-up run and may even go away as you continue jogging. However, after you stop, the pain frequently returns and may feel even worse.
Swelling that gets worse with time. Your Achilles tendon may possibly have slight edema or a little lump. Swelling may or may not occur depending on how long you’ve been suffering these symptoms.
The Achilles’ band is becoming thicker. Achilles tendinopathy is characterized by a thickening of the Achilles tendon.
Spur of bone. You may have insertional Achilles tendonitis if you have a bone spur.
A “pop” in the Achilles, accompanied by severe pain, can indicate that your tendon has ruptured. A doctor’s visit is usually required to establish the extent of the rupture or tear.
Diagnosis
Achilles tendonitis is often diagnosed through a physical examination of the foot and ankle area. This includes checking for signs of this disorder, including swelling, thickening of the Achilles band, and the development of bone spurs.
If you think you have Achilles tendonitis, your doctor may order additional tests to confirm the diagnosis. Ultrasounds, x-rays, and magnetic resonance imaging (M.R.I.) tests can all be used to assess whether or not this problem exists and, if so, the amount of tendon damage.
Treatment for Achilles Tendonitis
You may be able to treat Achilles tendinitis at home on your own. If home remedies are ineffective, consult with your doctor.
Tendonitis Treatment at Home
There are a few things you might want to do at home to start alleviating the heel pain caused by Achilles tendinitis. The R.I.C.E. approach is one of the simplest.
Rest. Rest for a few days, but continue to move the damaged ankle through its complete range of motion and perform modest calf and ankle stretches to maintain flexibility. Avoid physical activities that aggravate your heel discomfort. Stay fit by doing low-impact activities or cross-training while the Achilles heals.
Ice. As needed, ice the Achilles for up to 20 minutes at a time to help minimize swelling and heel pain.
Compression. Wrap the Achilles to compress it. In the short term, elastic wraps, ankle compression stockings, or sleeves may be beneficial.
Elevation. When feasible, lie down with one foot elevated above the level of your heart.
If the discomfort is unbearable, over-the-counter pain medicines may help. Nonsteroidal anti-inflammatory medicines (NSAIDs) such as ibuprofen can raise the chance of heart attack, stroke, ulcers, and digestive tract holes. Consult your doctor to see if you should use these medications.
Foot orthotics may also be beneficial. According to research, using a heel lift in your shoe can minimize the strain on your Achilles tendon.
Even if you start treating your heel pain immediately once, it can take many months for the discomfort to go away, according to the American Academy of Orthopaedic Surgeons. If you have had this pain for a while before starting treatment, it may take longer (up to 6 months).
Rehabilitation and Surgery
If self-care does not work, it is critical to seek medical attention for the injury. If the tendon continues to incur tiny rips as a result of movement, it has the potential to rupture.
Your doctor may recommend physical treatment depending on the extent of the impairment. Over a few weeks, physical therapy can help the tendon mend and rebuild itself.
Shockwave therapy or even surgery may be considered for more severe cases of Achilles heel discomfort. Surgical techniques can be used to lengthen calf muscles, remove heel spurs or damaged tendon sections, or heal tendon damage.
Prevention
Strengthening the soft tissue in the lower leg can help reduce injury risk by making it more resistant to physical training and movements. This includes the following:
Achilles tendon strengthening
Calf muscle exercise
Increasing the strength of your intrinsic foot muscles (particularly if you wear a minimalist shoe)
When running, be extra careful not to overdo it, such as when incorporating speed or hill training into your routine. Also, don’t do a strenuous workout two days in a row.
Incorporate low-impact cross-training activities like cycling and swimming into your workouts as well. This allows you to stay in shape while lowering the strain on your Achilles tendon. Warming up properly before these workouts can help prevent Achilles injury.
To Conclude
Do not increase your overall weekly mileage by more than 10% per week, regardless of where you are in your training.
With Achilles tendon pain, you can walk at a leisurely speed as long as the pain is not excruciating. To avoid further damage to the Achilles tendon or making the pain worse, avoid high-impact exercises until the discomfort diminishes.