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 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 this tendon becomes irritated or inflamed, you may experience a sharp, constant pain just above your heel.
Causes:
Tight calf muscles due to poor stretching or a too rapid increase in the frequency or intensity of athletic activity typically cause Achilles tendonitis.
The following conditions and factors can also 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).
Symptoms:
Achilles tendonitis is characterized by a sharp or burning pain about two inches above the heel bone of the foot. The pain 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.
Relief and Prevention:
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Find relief from Achilles tendonitis by following these suggestions:
Temporarily stop the activity that caused the pain (running, excessive walking, etc.).
Ice and/or massage the painful area. Apply ice approximately three times a day for 20 minutes to help reduce inflammation of the tendon.
Gently stretch and massage your calf muscle using a stretching aid.
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:
Consistently stretch your calf muscles before exercising or walking.
Use heel lifts and cushions in your shoes.
Ease back into exercise slowly, allowing time to heal.
Wear shoes that stabilize your feet during motion. Remember, an ideal support shoe has the following characteristics:
- A firm heel counter
- A wide enough toe box to accommodate toes without pinching
- A semi-rigid or rigid shank
- A removable inner sole
- A long vamp
- A heel measuring between ¾ - 1½ inches
If the pain persists, The Podiatry Institute recommends consulting a podiatrist, as chronic Achilles tendonitis may require physical therapy, cast immobilization or 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.