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| Injuring the Achilles Tendon Can Lead to Achilles Tendonitis Pain |
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So you’ve decided to exercise, but forgot to stretch your calf muscles, and now you have a sharp pain just above your ankle. This pain, which affects the Achilles tendon, is most likely the result of Achilles tendonitis, a condition often caused by tight calf muscles.
The Achilles tendon, the strongest tendon in the body, connects the calf muscle to the heel bone. Named after the Greek warrior who could only be mortally wounded in his heel, the Achilles tendon supports your body’s weight during exercise and everyday activities such as walking and climbing stairs. When the Achilles tendon becomes irritated or inflamed, you may experience a sharp, constant pain just above your heel. If you’re experiencing this pain, and think you may have injured your Achilles tendon, you most likely have Achilles tendonitis. |
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| Inflaming the Achilles Tendon: What Causes of Achilles Tendonitis? |
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Tight calf muscles due to poor stretching or a too rapid increase in the frequency or intensity of athletic activity typically inflame the Achilles tendon, thus causing Achilles tendonitis.
The following conditions and factors can also irritate the Achilles tendon and lead to Achilles tendonitis:
- Flat feet or over-pronation during walking or running.
- Shoes that don’t stabilize your feet.
- Leg length discrepancy (one leg is longer than the other).
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| Inflaming the Achilles Tendon Causes Painful Symptoms |
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When the Achilles tendon become inflamed, you feel a sharp or burning pain about two inches above the heel bone of the foot. The pain of Achilles tendonitis can be accompanied by mild to moderate swelling, and in cases where the condition has existed long-term or has become chronic, additional symptoms may appear, including:
- Thickening of the tendon compared to the other leg.
- A crackling sound with movement of the ankle.
- Tiny lumps along the tendon, caused by scar tissue that has formed around the tendon.
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| Relieve and Prevent Achilles Tendonitis Pain |
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Find relief from Achilles tendonitis pain by following these suggestions:
- Achilles Tendon Pain Relief Tip #1: Temporarily stop the activity that caused the pain (running, excessive walking, etc.).
- Achilles Tendon Pain Relief Tip #2: Ice and/or massage the painful area. Apply ice approximately three times a day for 20 minutes to help reduce inflammation of the tendon.
- Achilles Tendon Pain Relief Tip #3: Gently stretch and massage your calf muscle using a stretching aid.
- Achilles Tendon Pain Relief Tip #4: Use a heel lift in your shoes to help reduce the pull on the tendon and promote healing.
To avoid future problems with Achilles tendonitis, try the following:
- Avoid Pain Caused by an Inflamed Achilles Tendon - Tip #1 - Consistently stretch your calf muscles before exercising or walking.
- Avoid Pain Caused by an Inflamed Achilles Tendon - Tip #2 - Wear shoes that stabilize your feet during motion. Remember, an ideal support shoe has the following characteristics:
- Firm heel counter
- Wide enough toe box to accommodate toes without pinching
- Semi-rigid or rigid shank
- Removable inner sole
- Long vamp
- Heel measuring between ¾ - 1½ inches
- Avoid Pain Caused by an Inflamed Achilles Tendon - Tip #3 - Use heel lifts and other insoles in shoes to give your feet more cushioning and support.
- Avoid Pain Caused by an Inflamed Achilles Tendon - Tip #4 - If you find yourself recovering from Achilles tendonitis, ease back into exercise slowly, giving yourself enough time to heal.
If the pain persists, The Podiatry Institute recommends consulting a podiatrist, as chronic Achilles tendonitis may require physical therapy, cast immobilization or even surgery in extreme cases.
Information on foot, leg and lower body health conditions provided by The Podiatry Institute, dedicated to advancing the standard of care in podiatric medicine and its effects on muscoskeletal health. |
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