How To Manage Your Achilles Tendinopathy Pain.
What is Achilles Tendinopathy?
Achilles Tendinopathy refers to pain stemming from the Achilles tendon, an efficient, strong tendon located at the back of your ankle. It connects your calf muscles to your heel bone, allowing you to perform activities such as walking, running, and jumping. Achilles Tendinopathy typically manifests as stiffness and soreness, especially in the morning, which often improves with activity.
Achilles Tendinopathy. Foot & Ankle Podiatry Clinic Albury.
Importance of Accurate Diagnosis for Achilles Tendinopathy.
Ensuring an accurate diagnosis is the first crucial step in managing Achilles tendinopathy. The symptoms of tendinopathy often include localized pain that can be pinched within the Achilles tendon itself, as opposed to pain that spreads out. Identifying the correct condition helps tailor the appropriate rehabilitation plan and avoid mismanagement. We have a blog here, that can help with that.
Do You Need to Rest with Achilles Tendinopathy?
Rest is a commonly debated topic when it comes to managing injuries. While complete rest was traditionally recommended, modern approaches advocate for modifying activities instead of full cessation. Rest is only necessary for conditions requiring full unloading, such as bone stress injuries or high-grade muscle tears. For tendinopathy, it's crucial to identify and adjust the activities that provoke pain while maintaining overall activity levels to prevent deconditioning.
Managing Load to Improve Tolerance
The goal of rehabilitation is to improve the tendon's tolerance to the load. When pain occurs, it often indicates that the tendon's tolerance has decreased. Adjusting the type and intensity of load, such as reducing high-impact activities and incorporating lower-impact alternatives, helps manage symptoms while gradually building up the tendon’s strength and tolerance.
Strength Training: Key to Rehabilitation
Strength training plays a pivotal role in the rehabilitation of Achilles tendinopathy. Unlike stretching, which doesn’t apply the necessary load to induce cellular changes, strength exercises help improve the tendon's tolerance. These exercises can range from double leg calf raises to more advanced single leg raises, depending on the individual's pain and tolerance levels.
The Role of Plyometric Loading
Plyometric or spring-based loading is crucial in the later stages of rehabilitation. This type of loading mimics the natural function of the tendon, promoting the rebuilding of tendon cells and improving overall tolerance. Activities such as hopping, skipping, and jumping are introduced progressively to ensure the tendon adapts and strengthens without causing a flare-up of symptoms.
Tailoring Rehabilitation Plans
Rehabilitation plans must be tailored to the individual. This involves starting with manageable exercises and gradually progressing to more challenging loads. Isometric exercises, where the muscle contracts without changing length, can be particularly beneficial in early rehabilitation stages for managing pain while building strength.
If you need help with your Achilles Tendinopathy, reach out!