Achilles Tendinitis

What is Achilles Tendinitis?

Achilles tendinitis is an overuse injury of the Achilles (uh-KILL-eez) tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone.

Achilles tendinitis most commonly occurs in runners who have suddenly increased the intensity or duration of their runs. It’s also common in middle-aged people who play sports, such as tennis or basketball, only on the weekends.

Root Cause of Disease

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.

The structure of the Achilles tendon weakens with age, which can make it more susceptible to injury — particularly in people who may participate in sports only on the weekends or who have suddenly increased the intensity of their running programs.

Symptoms

The pain associated with Achilles tendinitis typically begins as a mild ache in the back of the leg or above the heel after running or other sports activity. Episodes of more-severe pain may occur after prolonged running, stair climbing or sprinting.

You might also experience tenderness or stiffness, especially in the morning, which usually improves with mild activity.

The individual may also notice the following:

• The Achilles tendon feels sore a few centimeters above where it meets the heel bone.
• The lower leg feels stiff, slow, or weak.
• A slight pain appears in the back of the leg after running or exercising and becomes more severe.
• Pain in the Achilles tendon occurs while running or a couple of hours after.
• Pain is greater when running fast, for a long time, or when climbing stairs.
• The Achilles tendon swells or forms a bump.
• The Achilles tendon creaks when touched or moved

Causes

• Using incorrect or worn-out shoes when running or exercising
• Not warming up properly before exercise
• Increasing intensity of exercise too quickly, for example, running speed or distance covered
• Prematurely introducing hill running or stair climbing to an exercise routine
• Running on hard or uneven surfaces
• The calf muscle is injured or has little flexibility, putting more strain on the Achilles tendon
• Sudden intense physical activity such as sprinting for the finish line

Home Remedies to treat Patellar Tendinitis

Remedy – 1: Icing & Heating

Procedure:

To help reduce swelling, apply an ice pack, or wrapped in a towel, for at least half an hour, 3 to 4 times a day. Never place an ice pack or bag directly on the skin as this can cause damage, or in severe cases frostbite, to skin tissue, and if left on your skin too long can stop blood flow.

Inflammation is the body’s natural way of healing itself. Once an injury occurs, your body increases blood flow and within this flow are organic nutrients such as, amino acids and antibodies, which protect and heal the inflamed area. Applying a warm compress, like a heating pad or heating pods, helps to increase the blood flow and speed up the healing process. This not only feels good on the injury, but it helps relax tight muscles and relieves pain.

Remedy – 2: Apple Cider Vinegar

Materials: Apple Cider vinegar

Procedure:

1. Mix half a cup of apple cider vinegar with half a cup of warm water.
2. Soak a clean washcloth in this mixture, wring it and place on the affected area surrounding the tendon. Leave it on for 20 to 30 minutes
3. Remove the washcloth.
4. You can also mix a tablespoon of apple cider vinegar in a glass of water and drink daily.

Product link: Apple Cider Vinegar

Remedy – 3: Cayenne Pepper

Materials:

• 1 teaspoon of powdered cayenne pepper
• 2-3 teaspoons of olive oil

Procedure:

1. To a teaspoon of cayenne pepper powder, add a few teaspoons of warmed olive oil.
2. Massage this mixture gently onto the affected area.
3. Leave it on for at least 30 minutes before washing it off.
4. You can also mix a teaspoon of cayenne pepper in a glass of water and honey and drink daily.

You can apply cayenne pepper topically 2 to 3 times daily.
Product Link: Cayenne Pepper

Preventions

While it may not be possible to prevent Achilles tendinitis, you can take measures to reduce your risk:

• Increase your activity level gradually: If you’re just beginning an exercise regimen, start slowly and gradually increase the duration and intensity of the training.
• Take it easy: Avoid activities that place excessive stress on your tendons, such as hill running. If you participate in a strenuous activity, warm up first by exercising at a slower pace. If you notice pain during a particular exercise, stop and rest.
• Choose your shoes carefully: The shoes you wear while exercising should provide adequate cushioning for your heel and should have a firm arch support to help reduce the tension in the Achilles tendon. Replace your worn-out shoes. If your shoes are in good condition but don’t support your feet, try arch supports in both shoes.
• Stretch daily: Take the time to stretch your calf muscles and Achilles tendon in the morning, before exercise and after exercise to maintain flexibility. This is especially important to avoid a recurrence of Achilles tendinitis.
• Strengthen your calf muscles: Strong calf muscles enable the calf and Achilles tendon to better handle the stresses they encounter with activity and exercise.
• Cross-train: Alternate high-impact activities, such as running and jumping, with low-impact activities, such as cycling and swimming.