The Achilles tendon, connecting your calf muscle to your heel bone, is a powerhouse for movement. But overuse, tight calves, or sudden increases in activity can lead to the dreaded tendonitis, bringing pain and hindering your stride.
At Your Next Step, you’ve got options. Before resorting to invasive measures like surgery or high-tech interventions like Tenex, we’d like to help you explore some preventative and conservative techniques that can get you back on your feet, pain-free.
Warm-Up and Stretch:
- Before any activity, especially running or jumping, dedicate 5-10 minutes to warm up your calves and Achilles tendon with dynamic stretches.
- Think leg swings, heel raises, and ankle circles. Post-workout, static stretches like calf holds and hamstring stretches will help cool down and prevent tightness.
Strengthen Your Calves:
- Strong calf muscles support your Achilles tendon and absorb shock. Incorporate calf raises, heel lifts, and toe scrunches into your routine.
Footwear Matters:
- Ditch the worn-out sneakers and invest in supportive shoes with good cushioning, especially for high-impact activities.
Non-steroidal Anti-inflammatory Drugs (NSAIDs):
- Over-the-counter pain relievers like ibuprofen and naproxen can help manage inflammation and pain. Remember, consult your doctor before taking any medication.
Physical Therapy:
- A targeted physical therapy program can help strengthen your calf muscles, improve flexibility, and restore proper biomechanics.
Orthotics:
- Custom orthotics can support your arches and reduce stress on your Achilles tendon.
Heel Lifts:
- Wearing heel lifts in your shoes can slightly elevate your heel, decreasing tension on the tendon and promoting healing.
We hope you find the above methods as useful as we have in treating stubborn Achilles tendonitis. If you still have questions regarding the proper course of treatment, please feel free to contact us! At Your Next Step Foot and Ankle Care Center, we make it our priority to provide all our patients with top-quality options, from the conservative to the most advanced. Our team of board-certified podiatrists, Dr. Eric Ricefield, Dr. Mark Yagodich, Dr. Aliza V. Eisen, and Dr. Cassandra Stache, make sure to treat all patients, from children to seniors, with the utmost care.