According to Dr. Paul DeFrino of the Parkview Orthopaedic Group, injuries to the Achilles tendons are common. The Achilles tendon is the largest tendon in the body, and attaches the calf muscles to the heel bone. Though it's strong, this tendon is more likely to become injured during certain sports, especially those requiring repetitive jumping or sprinting. Rehabilitating the Achilles tendon involves resting, reducing swelling, exercises and stretching.
Step 1
Rest your affected foot by minimizing exercise and especially avoiding activities that aggravate the injury, such as jumping or running uphill. The Nicholas Institute for Sports Medicine and Athletic Trauma suggests a rest period of at least two weeks following the injury, and Dr DeFrino mentions using a walking boot to further assist with resting the Achilles tendon.
Step 2
Decrease the inflammation in the tendon. Physical therapist Tammy Stack of Accelerated Rehabilitation explains that the use of ultrasound or electrical stimulation can help decrease swelling. Nonsteroidal anti-inflammatory drugs, such as ibuprofen, aspirin or naproxen, taken as directed, and ice also help reduce inflammation.
Step 3
Place a heel lift in your shoe during the acute phase of the Achilles injury, Carleton University's Sports Medicine Clinic suggests. The heel lift shortens the Achilles tendon, which helps remove stress.
Step 4
Perform eccentric calf exercises a week after the pain subsides by standing with your toes on a step and dropping your heel below your toes. According to an article in the "American Journal of Sports Medicine," study patients recovered completely from Achilles tendinitis by using eccentric calf exercises Start by performing this activity slowly with both feet, and as you get stronger, make it more challenging by performing it on one foot, with hand weights, or with faster repetitions.
Step 5
Stretch the calf muscles. The Nicholas Institute of Sports Medicine and Athletic Trauma suggests calf wall stretches, with a straight leg to stretch the larger gastrocnemius muscle and a bent knee to stretch the soleus.
