Achilles Tendonitis: Understanding the Condition, Treatment and Prevention

1. Achilles Tendonitis: Understanding the Condition, Treatment and Prevention What causes Achilles tendonitis? This is a common overuse injury that affects the Achilles tendon, which connects the calf muscle to the heel bone. This condition is caused by repetitive stress and overuse of the tendon, leading to inflammation and pain. It is most commonly seen in individuals who engage in physical activities that put a lot of stress on the calf and heel, such as running, jumping, and playing sports.

2. Symptoms of Achilles Tendonitis The most common symptoms of Achilles tendonitis include pain and swelling in the back of the ankle, tenderness when pressing on the affected area, and stiffness in the morning or after periods of inactivity. Some individuals may also experience a creaking or crackling sound when moving the affected ankle. Exercises for Achilles Tendonitis: Exercising is a crucial part of the treatment and prevention of Achilles tendonitis. It is important to start with gentle exercises and gradually increase the intensity as the pain and swelling reduce. Here are some exercises that can help alleviate the pain and improve the flexibility of the tendon: Calf raises: Stand with the balls of your feet on a step and your heels hanging off the edge. Slowly raise your heels as high as you can, then lower them back down. Repeat this exercise 10 to 15 times. Stretching: Stretching the calf muscle is essential in preventing and treating Achilles tendonitis. To stretch the calf, stand facing a wall with one foot forward and the other foot behind you, with the heel of the back foot on the ground. Lean forward into the wall, keeping the back leg straight. Hold the stretch for 20 to 30 seconds. Eccentric calf raises: Stand with the balls of your feet on a step and your heels hanging off the edge. Lower your heels down below the step, then raise them back up to the starting position. Repeat this exercise 10 to 15 times. Best Shoes for Achilles Tendonitis Wearing shoes that provide adequate support and cushioning can help prevent and alleviate the symptoms of Achilles tendonitis. Look for shoes with a high, cushioned heel and a rocker sole,

3. which helps reduce the stress on the tendon. Avoid shoes with a flat sole or high heels, as they can put additional stress on the tendon. Additionally, it is important to replace your shoes regularly. The best shoes for Achilles tendonitis are not worn out and must provide arch support. Read more about Achilles Tendonitis Treatment