Calf and Achilles tendon pain, also called inflammation of Achilles tendon or Achilles tendinitis, is a debilitating condition that you feel in each step that you take. The Achilles tendon connects the calf muscle to the heel of the foot. The pain that you feel during activity may also increase after the activity has stopped. You may feel tenderness along the tendon and sometimes even small nodules of fluid on the tendon.
Causes
Tight calf muscles and excessive pronation (foot rolling inward) cause extra strain on the tendon, resulting in inflammation of the tendon. Ignoring the tendon pain is the main factor of future problems. Pain in the Achilles tendon and tight calves often happen when you increase training doses rapidly, in frequency or intensity. Mechanical abnormalities and dysfunction of the feet have an impact as well.
Shoes
Shoes that have stiff soles limit the movement of the forefoot, which can lead to increased tension in the Achilles tendon. Shoes with excessive heel cushioning are designed to absorb more shock, but when the heel makes contact with the ground, it continues to sink even lower, and that overstretches the Achilles tendon. Women who wear high-heeled shoes have shortened Achilles tendons and calves, and when they put on running shoes without the heel, the Achilles tendon is under an increased stress.
Treatments
Stop or cut back on your training routine. Reduce hill and speed training, and the intensity and frequency of running and jumping. For immediate pain relief, ice your Achilles tendon for 20 minutes, two or three times per day. Avoid overly flat shoes, and don't walk bare foot. Place high quality insoles with built in heel pad in your shoes, or get custom made orthotics. If you have a complete rupture of Achilles tendon, you will need to have a surgery.
Stretching
Stretch your calves several times per day. Perform calf stretches with straight and bent legs. Hold each stretch for 30 seconds. Pay some attention to stretching your hamstrings as well. To get rid of the deep knots and trigger points inside the calf muscles, perform self-myofascial release on a foam roller or get a deep tissue massage.
Strengthening
Start strengthening your calves when you there is no calf or Achilles tendon pain anymore. Perform standing and seated calf raises, three sets of 15 repetitions, three or four times per week.
Complications
You should contact your doctor if self-care of your calf and Achilles tendon pain does not get better after two weeks. You have to contact your doctor if you get additional problems, such as sharp, shooting pain even at rest, heel swelling, limping, unusual tingling or numbness in your lower leg or foot, or if your Achilles tendon and heel get hot and red, which could indicate an infection.
