Achilles Tendinitis

DO YOU FEEL ANY OF THE FOLLOWING?

Pain or tenderness between the heel and lower calf that occurs when: running stair-climbing jumping walking on the toes pointing the toes down taking your first few steps after getting out of bed or after sitting for more than a few minutes, beginning a game or workout If so, you may have Achilles tendinitis, an irritation of the tendon on the back of the ankle and heel. This tendon attaches the calf muscles to the heel and is responsible for pointing the foot down. It also helps in jumping, sprinting, using stairs and standing on your toes.

Achilles tendinitis is often brought on by:

• Excessive running or jumping
• Wearing high-heeled shoes often
• Tight calf muscles
• A sudden increase in the intensity of a workout or sports activity
• Faulty foot mechanics

TO RELIEVE PAIN AND SPEED RECOVERY
Unless your Achilles pain is severe or you're unable to walk, you can try the following:

• Rest from all activities that cause pain, especially running, impact cardio class and jumping.
• Ice 2-3 times per day. Crushed ice in a plastic bag can be placed over the Achilles tendon for 20 minutes.
• Aspirin or Ibuprofen
  - To reduce pain: take per product’s guidelines
  - To reduce inflammation: take 650 mg of aspirin or 400 mg ibuprofen three times a day for 1-2 weeks
  - Important: Stop taking if stomach upset or bloody stools occur.
• Shoes that have a firm arch support and well-cushioned heel help reduce the tension in the Achilles tendon. Change shoes that show excess wear (change running shoes every 400 miles). If shoes are in good condition, but lack adequate support and cushion, try putting an additional arch support in both shoes.

STRETCH - to reduce tension along the Achilles tendon

Technique: Warm up with a brisk walk, slow jog, or cycling until you start to sweat, stretch to a gentle pull and hold without bouncing for 20-30 seconds.
Frequency: Do 4-8 repetitions/day, 5-7 days per week.

Calf Stretch Stand with your feet pointed forward Keep your heels down and back leg straight. Slowly bend the front leg until you feel a gentle upper calf stretch in the back leg.
Heel Stretch Stand with your feet pointed forward and heels down. Slowly bend the back leg until you feel a gentle lower calf or heel stretch along that leg.

STRENGTHEN - the calf muscles and Achilles tendon to prevent injury.

Frequency: Do 3 sets of 10 repetitions, 3-4 days per week.
Technique: Start by strengthening the calf muscles. Only after 3-4 weeks, try the Achilles strengthening.

Calf Muscles Achilles Tendon (must be pain free before attempting) Start with your feet shoulder-wider apart. Slowly rise up on your toes. Slowly lower your heels. Repeat.	Achilles Tendon (must be pain free before attempting) Stand with your heels hanging off a step. Rise on your toes, then quickly drop your heels down. Repeat Stop if you feel pain during the first two sets. Discontinue after 4-6 weeks.

CALL YOUR DOCTOR IF

• Achilles pain continues after two weeks of self-care.
• You feel sharp, shooting pain even at rest (sitting and sleeping).
• You can't walk without limping.
• Your heel swells.
• You see or feel a dent in the tendon (possible tear).
• You feel unusual numbness or tingling in your lower leg or foot (possible circulation or nerve problems).
• Your foot or toes are blue and cold (possible circulation problem).
• Your Achilles tendon, heel, foot or toes are red and hot and you have a fever (possible infection).

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