Respect The Achilles Tendon or Else !
Without an Achilles Tendon your ability to walk, jog, run, sprint, jump, land, accelerate speed, and decelerate speed and come to a complete stop would be impossible. That thick cord-like structure in the back of your ankle is a unique marriage of your two primary calf muscles, the Soleus and the Gastrocnemius. These muscles spiral downward and have several attachments at the heel bone known as your Calcaneus.
Just like any other tendon in the body, the Achilles Tendon often becomes overworked and under-recovered and it is subject to inflammation, degeneration, weakness, and pain. In the absence of a traumatic event, the primary reasons for breakdown in your Achilles Tendon is lack of proper preparation and training and inadequate recovery.
What to Do Immediately if You Have Achilles Tendon Pain
Pain is one of your body’s “check engine” lights! Do not ignore it or try to just keep driving through it! It is always recommended to have a thorough examination by a skilled and very reputable Physical Therapist because pain in your Achilles Tendon can also be part of a Sciatica condition or a Lumbosacral Spine issue. It is important to be certain what you are dealing with. If it is an Achilles Tendon issue, it is important to back up, let it heal, and avoid propulsive and power activities at a minimum. If you experience Achilles Tendon Pain with simple walking, a heel lift can help to reduce some of the pull on that tendon. If it is determined by a licensed healthcare professional that you have an Achilles Tendon tear or an Achilles Tendon rupture, that likely will require the skilled guidance of an expert and the earlier the better.
Continuing to push through an already overworked Achilles Tendon will only feed into the degeneration, dysfunction, and weakness of that tendon and will undoubtedly lead to forced inactivity.
What Can Help in Accelerating Recovery of an Achilles Tendonitis or Tendinopathy?
Regenerative tissue healing technology such as Softwave – Shockwave Therapy combined with protecting the Achilles Tendon from continued strain can drastically expedite your recovery process. Heel lifts (not cushy heel cups) can be placed in your footwear to put the Achilles Tendon on slack and reduce the magnitude of tensile forces it is exposed to.
Once there is evidence of adequate healing (less pain or weakness with functional movements) a progressive and comprehensive strength and conditioning program should ensue. Appropriate progression is best when guided by a professional. Adequately correcting any biomechanical loading abnormalities is also important to address early in the recovery process.
Achilles Tendon Strengthening
The Soleus muscle! Don’t forget the Soleus! The big, bulky Gastrocnemius muscle is what most people see as their calf but the Soleus muscle is deeper and kind of hidden is the powerhouse of the lower leg. It is so important for getting your steps in and making it through your runs, especially the longer runs! Seated heel raises with appropriately heavy weights are the best exercise for developing foundational strength in your Soleus muscles and variations of standing heel raises for the Gastrocnemius muscles. I say foundational strength because these exercise gives us leverage to provide sufficient load to maximize muscular strength, size, and endurance which can maximize the true functional roles of the Soleus and Gastrocnemius in weight bearing activities such as walking, running, and jumping.
Many exercises can also be performed to optimize “functional” strength and endurance such as sled pushes or other “driving” activities and deceleration drills. Progressions with jumping and landing drills both stationary and with speed, momentum, and directional changes for both legs and also unilateral drills or training on one leg. Safe and appropriate progressions are always best when a program is personalized for you by an expert in Achilles Tendon strength, conditioning, and rehab.
Finally, there are many other muscles and tendons throughout your lower legs and feet and even muscles further up your legs, hips, and spine that need to be trained to aid the calves and Achilles Tendons in their performance roles within our bodies. Weakness in other parts of your body can place increased demands on your Achilles Tendon and lead to overuse, injury, and even Achilles Tendon rupture.
In Summary
As you can see, treatment for Achilles Tendon pain can and should be quite comprehensive and the more personalized it is for you the better the outcome. I know you value your ability to walk, jog, run, play sports, compete, or travel with legs that can carry you everywhere without interruption so take Achilles Tendon pain seriously and never try to push through it hoping it will just go away.
The best time to participate in Achilles Tendon strength, flexibility, endurance, and power training is BEFORE you ever have any issues. If you already have Achilles Tendon pain or Achilles Tendonitis, remember to back up, heal and protect, and seek expert examination and guidance before it becomes a difficult and chronic condition.
Dr. Joe Martin, PT, DPT, OCS is an expert tissue regenerative Softwave -Shockwave Therapy professional with almost 3 decades of experience in training and rehabilitation for the Achilles Tendon. He is always available for consultation, either virtually or in person in Southeast Florida.
Frequently Asked Questions
What causes Achilles Tendonitis to Develop?
Overuse, weakness, inflexibility, and lack of proper recovery time are amongst the top causative factors.
How is Achilles Tendon pain treated without surgery?
Proper healing time, reduction in stress on the Achilles Tendon, and a slow progression back to full strength, flexibility, and strength.
Can Achilles Tendonitis heal on its own?
Yes in the early stages with a reduction in activity, however, if the reason for the tendonitis isn’t corrected Achilles Tendon pain will return.
What is the difference between Achilles Tendonitis and a rupture?
Tendonitis is an inflamed tendon and an early warning sign that the tendon is being stressed and a rupture is like a rope that becomes unraveled and can lose its connection or attachment to the heel bone.
Does Softwave – Shockwave Therapy work for chronic Achilles Tendon pain?
Yes, it can be remarkably successful in reducing pain and also healing tendons deep at the cellular level.