Achilles Tendonitis Treatment: How Physiotherapy Can Help You Recover
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Achilles tendonitis is a common injury that causes pain and stiffness in the Achilles tendon, the largest tendon in your body. It often affects runners, dancers, and people with active lifestyles. While it can be frustrating to deal with, the right treatment—especially through physiotherapy—can help you recover and get back to doing what you love. In this article, we’ll explore effective Achilles tendonitis treatment, how physiotherapy plays a key role, and steps you can take to prevent future issues.
Understanding tendons and ligaments: tendon vs ligament
To understand Achilles tendonitis, it’s important to first differentiate between tendons and ligaments, as both play critical roles in our body’s movement and stability.
Tendons are strong, fibrous tissues that connect muscles to bones, enabling movement. For example, the Achilles tendon connects the calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus), making it essential for activities like walking, running, and jumping.
Ligaments, on the other hand, connect bones to other bones, stabilising joints and preventing excessive movement.
Why are dancers prone to Achilles tendonitis?
Dancers, especially those in ballet, contemporary, or high-impact dance forms, place significant stress on their tendons due to repetitive, forceful movements like jumps, landings, and pointe work. The Achilles tendon, in particular, bears a heavy load as it helps propel the body during these activities. Over time, inadequate warm-ups, insufficient rest, or improper technique can lead to micro-tears or inflammation in the tendon, resulting in Achilles tendonitis.
Why are runners & endurance athletes prone to Achilles tendonitis?
Runners and endurance athletes are another group commonly affected by Achilles tendonitis. The repetitive motion of running exerts continuous stress on the Achilles tendon, especially on hard surfaces or uneven terrain. Factors like overtraining, inadequate stretching, or improper footwear exacerbate the strain, increasing the risk of inflammation. For example, a long-distance runner training for a marathon may push through pain and overuse the tendon without sufficient recovery, leading to Achilles tendonitis & other heel-related injuries.
Why are office workers transitioning to activity prone to Achilles tendonitis?
Achilles tendonitis can also affect individuals who spend long hours in sedentary jobs but suddenly increase their physical activity. For instance, an office worker who begins an intense workout routine, such as CrossFit or high-intensity interval training (HIIT), without gradually building strength or flexibility may place excessive strain on their Achilles tendon. This rapid increase in activity levels can overwhelm the tendon, resulting in pain and inflammation.
These examples highlight how Achilles tendonitis can affect people across various lifestyles, emphasising the importance of proper preparation, gradual progression, and targeted physiotherapy to prevent and treat this condition.
Insertional achilles tendonitis vs mid-portion tendonitis
Achilles tendonitis can be classified into two main types:
Insertional Achilles tendonitis: This affects the lower part of the tendon where it attaches to the heel bone. It’s more common in less active individuals or those with poor biomechanics.
Mid-portion Achilles tendonitis: This occurs higher up the tendon and is often seen in athletes or individuals with repetitive strain on the area.
Both types can cause pain, stiffness, and difficulty with daily activities. A physiotherapist will assess the nature of your injury to create a personalised treatment plan tailored to your specific condition.
Recognising the symptoms of Achilles tendonitis and when to seek treatment
Achilles tendonitis is often easy to miss in its early stages, but catching the symptoms early can prevent the condition from worsening. Understanding what to look for and knowing when to seek professional care are crucial for effective recovery.
Common symptoms of Achilles tendonitis
Pain along the back of the ankle or heel: This is often the first sign of Achilles tendonitis. The pain may start as a mild ache after activity but can progress to more severe discomfort during or after exercise.
Stiffness in the Achilles tendon: Stiffness is typically worse in the morning or after long periods of inactivity, easing somewhat with movement.
Swelling or tenderness: The area around the tendon may become swollen or tender to the touch.
Difficulty moving the foot: You might find it harder to flex your foot upward or push off when walking or running.
A feeling of warmth or crepitus: The tendon may feel warm or make a crackling sound when touched or moved.
Spotting early vs. late-stage symptoms of Achilles tendonitis
In the early stages, Achilles tendonitis symptoms are often intermittent and may resolve with rest. However, as the condition progresses, the pain and stiffness can become constant and severe, even affecting your ability to walk or stand comfortably. Ignoring these signs increases the risk of partial or full tendon rupture, a serious injury requiring surgical intervention.
You should consult a physiotherapist or medical professional if:
The pain persists or worsens over a week, despite rest.
You experience swelling or redness that doesn’t subside.
Stiffness in the tendon disrupts your daily activities or exercise routine.
You feel a sharp or sudden pain during activity, which could indicate a more severe injury.
Seeking treatment early not only helps alleviate pain but also addresses the underlying causes of Achilles tendonitis, such as improper movement patterns or muscle imbalances. Learn more about the various pains & aches we tackle here.
How to cure achilles tendonitis fast with physiotherapy
While there’s no instant cure for Achilles tendonitis, proper care can significantly speed up recovery. Physiotherapy is one of the most effective ways to treat the condition, addressing both symptoms and underlying causes. Learn about our various physiotherapy tools & techniques here.
Strengthening the muscles around the Achilles tendon is crucial. Common exercises include calf raises, eccentric heel drops, and resistance band exercises to gradually rebuild strength and resilience.
Stretching the calf muscles and Achilles tendon helps improve flexibility and reduce strain. Key stretches include:
Wall stretches with one leg extended back.
Seated towel stretches for the lower leg.
Dynamic stretches as part of a warm-up routine.
Additional support for Achilles tendonitis treatments
How to tape achilles tendon
Taping provides additional support and reduces strain during recovery. Techniques like kinesiology taping can stabilise the tendon while allowing movement, promoting faster healing. A physiotherapist can teach you how to apply tape effectively for optimal results.
Rehabilitating and strengthening achilles tendon after injury
Support the transition back to high-impact activities.
Your physiotherapist will guide you through a gradual program to ensure your recovery is safe and effective.
Preventing achilles tendonitis with proper care
Preventative strategies are just as important as treatment. Incorporating Achilles-specific strengthening and stretching exercises into your routine can reduce your risk of future injuries. Proper footwear, a well-structured training plan, and attention to your body’s signals also play a key role in maintaining healthy tendons.
Why choose City Osteopathy & Physiotherapy for achilles tendonitis treatment?
At City Osteopathy & Physiotherapy, we specialise in effective, evidence-based care for injuries like Achilles tendonitis. Our team of empathetic physiotherapists combine expertise with a personalised approach to help you recover quickly and safely. Many of our physiotherapists have experience with active lifestyles, allowing them to understand the importance of staying strong and injury-free.
With a focus on holistic care, we also incorporate insights from osteopathy to ensure a well-rounded treatment plan. Whether you’re an athlete, a dancer, or someone dealing with Achilles pain, we’re here to help you every step of the way.
Take the first step toward recovery, start achilles tendonitis treatment today
Don’t let Achilles tendonitis hold you back. Book an appointment with City Osteopathy & Physiotherapy today and get expert support to heal, strengthen, and prevent future injuries. Together, we’ll get you back to doing what you love, pain-free!
How we help you
City Osteopathy & Physiotherapy is a one-stop clinic which provides a comprehensive solution for your pain. Our expert team provides manual hands-on therapy and corrective exercises to help you move better and feel better.
Sports massage therapy focuses on manual therapy to knead and manipulate muscles and other soft tissues of the body. All sessions include hands-on manual therapy.
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Plantar fasciitis is a prevalent foot condition characterised by pain in the heel and arch, resulting from inflammation of the plantar fascia—a thick band of
Achilles tendonitis is a common injury that causes pain and stiffness in the Achilles tendon, the largest tendon in your body. It often affects runners,
As a dancer, your ankles play a critical role in your ability to perform intricate movements, leaps, and balances. Unfortunately, they are also highly susceptible
Runners and endurance athletes are another group commonly affected by Achilles tendonitis. The repetitive motion of running exerts continuous stress on the Achilles tendon, especially on hard surfaces or uneven terrain. Factors like overtraining, inadequate stretching, or improper footwear exacerbate the strain, increasing the risk of inflammation. For example, a long-distance runner training for a marathon may push through pain and overuse the tendon without sufficient recovery, leading to Achilles tendonitis & other heel-related injuries.
In the early stages, Achilles tendonitis symptoms are often intermittent and may resolve with rest. However, as the condition progresses, the pain and stiffness can become constant and severe, even affecting your ability to walk or stand comfortably. Ignoring these signs increases the risk of partial or full tendon rupture, a serious injury requiring surgical intervention.
