Do you ever feel that nagging pain near the bottom of your calf when you jump, run or go on your toes repeatedly?
This could come from a few different things, but you might be struggling with Achilles Tendinitis. Well, don’t worry, you aren’t the only one!
Injuries involving the Achilles tendon / manifested as chronic tendon pain are common, especially among recreational athletes.
What causes this pain?? Achilles Tendinitis is caused by repetitive or intense strain on the Achilles tendon, the band of tissue that connects your calf muscles to your heel bone. This tendon is used when you walk, run, jump or push up on your toes.
Check out some facts and tips from these articles on how to improve your strength and avoid causing more issues!
· One *study took 15 patients with Achilles Tendinitis, and showed after 12 weeks of heavy-eccentric loading, all 15 patients were back at their preinjury levels with full running activity.
· There was a significant decrease in pain during activity, and the calf muscle strength on the injured side had increased significantly and did not differ significantly from that of the non-injured side.
· A comparison group of 15 recreational athletes with the same diagnosis and a long duration of symptoms had been treated conventionally, i.e., rest, nonsteroidal anti-inflammatory drugs, changes of shoes or orthoses, and in all cases also with ordinary training programs. In no case was the conventional treatment successful, and all patients were ultimately treated surgically.
In another **study, on a much larger scale (101 recreational athletes):
· Eccentric strength training of the calf-muscle for 90 of the 101 Achilles tendons (89%) with chronic painful mid-portion Achilles tendinosis: treatment was satisfactory and the patients were back on their pre-injury activity level!!!
There are some solid stretching and strengthening exercises that will get you on the road to less pain and increased strength! Here are just a handful:
So, what’s the take home: Don’t just sit around or ‘keep doing what you’re doing’ and wait for it to get better! Be pro-active and get the correct program for optimal healing and strength!
Contact us for more information about fixing these aches and pains! Whether it comes down to a Running or Mobility Analysis or a written Strength / Mobility Program to add into your routine!
*Heavy-Load Eccentric Calf Muscle Training For the Treatment of Chronic Achilles Tendinosis
Håkan Alfredson, MD, Tom Pietilä, RPT, Per Jonsson, RPT, Ronny Lorentzon, MD, PhD
**Chronic Achilles tendon pain treated with eccentric calf-muscle training