A sore Achilles tendon, otherwise known as Achilles tendonitis, is as painful as it is inconvenient. Luckily, a few simple tricks speed Achilles tendon recovery and prevent future pain. The Achilles tendon is a band of connective tissue that joins the heel bone to the calf muscle. When the lower leg muscles stiffen, the Achilles tendon becomes inflamed, causing pain and hindering movement. Releasing tension from leg muscles and fascia frees you from pain and prevents injury. Although many home remedies work, consult your physician about your Achilles tendon pain before trying any.
Key Concepts
The best preventive measure for Achilles tendonitis is a consistent, well-executed stretching routine. Depending on the cause and severity of your tendonitis, proper stretching can immediately reduce symptoms. The most important factor in stretching is duration. Though bouncing, or quickly stretching and releasing muscles, may feel good initially, it actually increases muscle tension in the long run. According to the "ACE Group Fitness Instructor Manual," a sensory organ in the tendon called the golgi tendon organ (GTO) engages during a stretch to produce an opposing tension, which increases muscle tightness. You can witness this stretch reflex for yourself in the knee-jerk test done by doctors during a physical. When you hold a stretch for 15 seconds or longer, the GTO suppresses the stretch reflex, resulting in lowered muscle tension. Improving the quality of your stretching is sometimes all you need to do to remedy Achilles tendonitis.
Stretches
Select a variety of stretches for your hips and legs to properly address Achilles tendonitis. Frequently, tight calf muscles result because of imbalances in other muscles of your body, including your hips, hamstrings and quadriceps. If any of these muscles are very tight, you can stretch the calf all you want without lasting results. In fact, repeatedly targeting the calf muscle for stretching, without addressing other leg muscles, will aggravate the calf further and increase tendonitis. Move into each stretch slowly, and take deep breaths to encourage relaxation.
Myofascial Release
The Achilles tendon is part of your body's connective tissue called fascia. According to Michael Clark and Alan Russel, authors of "Self-Myofascial Release Techniques," you can release fascia tension using a foam roller. Sit down on the floor and position the foam roller under your Achilles tendon. Use gentle but firm pressure to roll your leg back and forth over the foam roller, covering the sore area. Purchase foam rollers online, or buy foam "noodles," which are used as flotation devices in pools. Many gyms also carry foam rollers.
Rest
When you feel pain in your Achilles tendon, immediately stop activities that keep you on your feet. During the resting period, stretch carefully every day. If your doctor allows it, take pain killers in the evening and ice sore areas to reduce inflammation.
Cross-Training
Overuse of muscles causes tendonitis. Participating in cross-training exercises, such as running, biking, swimming and weight training, allows different muscle groups to rest while you stay physically active.
References
- University Sports Medicine: What Is An Achilles Tendon Injury?
- Perform Better: Self Myofascial Release Techniques
- "ACE Group Fitness Instructor Manual"; Black A, Stephen et al; 2010
