Achilles tendonitis is a common overuse injury that causes pain and inflammation in the tendon connecting your calf muscles to your heel. Whether you’re an athlete or someone who spends a lot of time on their feet, this condition can be frustrating and limit your mobility. Fortunately, with the right management strategies, you can reduce pain, promote healing, and prevent future flare-ups. Here are five essential tips to help manage Achilles tendonitis effectively.
1. Gradually Increase Activity
One of the leading causes of Achilles tendonitis is overuse, often from sudden increases in activity. If you’re a runner or participate in high-impact sports, it’s crucial to build up intensity gradually. A good rule of thumb is to increase mileage or intensity by no more than 10% per week. This approach helps your tendon adapt and strengthens it over time, reducing the risk of reinjury.
2. Stretch & Strengthen Your Calves
Tight or weak calf muscles put extra strain on the Achilles tendon. Regular stretching and strengthening exercises can improve flexibility and resilience. Try these simple exercises:
- Eccentric Heel Drops: Stand on a step with your heels hanging off, then slowly lower your heels below the step before raising back up.
- Calf Stretches: Lean against a wall with one foot forward and one back, keeping the back leg straight and heel on the ground. Hold for 20–30 seconds.
- Toe Raises: Lift onto your toes, hold briefly, then lower slowly to build tendon strength.
3. Wear Heel Lifts for Temporary Relief
Heel lifts or orthotic inserts can help reduce strain on the Achilles tendon by slightly elevating the heel and decreasing tension. While not a permanent solution, they can provide short-term relief, especially during the healing process. Make sure to wear supportive shoes with good arch support to further ease pressure on the tendon.
4. Apply Ice & Use Anti-Inflammatories
If you’re experiencing pain and swelling, ice therapy can help reduce inflammation. Apply an ice pack wrapped in a cloth to the affected area for 15–20 minutes, several times a day. Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can also help manage pain and swelling, but should only be used as directed by your doctor.
5. Listen to Your Body
Pushing through pain can make Achilles tendonitis worse and lead to more severe injuries, such as tendon tears. If you experience sharp or persistent pain, stop the activity and give your tendon time to heal. If symptoms don’t improve with rest and conservative treatments, it’s best to seek medical evaluation.
Get Expert Care for Achilles Tendonitis
Achilles tendonitis can be frustrating, but with proper management, you can recover and get back to your normal activities. If your symptoms persist or worsen, seeking professional care is essential.
At Family Foot & Leg Center, Dr. Kevin Lam and his expert team provide advanced treatments for Achilles tendonitis, from conservative therapies to cutting-edge medical interventions. Don’t let tendon pain slow you down—schedule a consultation today!
📍 Visit naplespodiatrist.com to learn more!
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Serving Southwest Florida Since 2005, Family Foot & Leg Center has 9 convenient locations throughout Collier, Lee, Charlotte, and Sarasota Counties. Offering pediatric to geriatric family care: Ingrown Toenails, Heel Pain, Bunions, Foot / Ankle Arthritis Pain, Plantar Fasciitis, Foot / Ankle Surgery, Custom Orthotics, and Diabetic Wound Care. In office X-rays, ultrasounds, and minor surgical suite exam rooms. Practice powered by EMR and advanced technologies. Home of the Lam Minimally Invasive No-Scar Bunion Surgery! Come Discover Why Patients Love Our 5-Star Foot & Ankle Care! Same Day Appointments! Easy Online Appointment Scheduling.
