Achilles tendonitis occurs when the tendon that attaches your calf muscle to your heel bone becomes inflamed.
Symptoms of Achilles Tendonitis
- Tightness or tenderness in one or both calf muscles either during or after running or walking, pain, swelling or unusual warmth on the back of the heel
- Flexing your foot and ankle would cause discomfort and you would notice a limited range of movement in your foot and ankle too
- If you suffer from this condition, even simply standing up can aggravate the pain in your Achilles and you may find it difficult to continue with day-to-day activities – or even just to wear your normal footwear
What causes Achilles Tendonitis?
- Running in worn-out shoes can increase your risk of Achilles tendonitis, as can running on hilly terrain
- The pain can occur more frequently in cold weather than in warmer weather. Tight calf muscles can increase tendon strain
Treatment and prevention of Achilles Tendonitis
- As with most sporting injuries, the best course of immediate action is to follow the RICE method (Rest, Ice, Compression, Elevation): Stop any physical activity and rest your injured leg for a few weeks. Apply ice to the sore area and use Enertor Recovery socks or some Tubigrip to compress and support the injury. Finally, elevate the leg using a footstool or cushions - ideally no higher than your hip when seated. The pain usually subsides after a few weeks of rest and only with gentle walking
- During recovery, use Enertor Running PX1 insoles which act as a cushion, reducing heel impact and avoiding the pressure and pain that would be exerted on your Achilles. Wear these insoles in either your trainers or daily shoes. The design of these insoles helps to prevent the condition from worsening and are an excellent addition to any rehab plan. As well as relieving the pain in your Achilles in the short-term, the insoles may improve your foot position by supporting your arch and providing a slight heel raise to shorten the tendon. The insoles can also take pressure off the Achilles while reducing heel impact
- It is most important that your training regime is matched to your fitness and body mass