The Achilles tendon is the long, strong cord that ties in the muscles from the heel, over the ankle through the back of the leg. When the tendon becomes inflamed or swollen, Achilles tendonitis forms and can be very painful, according to doctors at the Mayo Clinic. There are a number of home remedies and over-the-counter treatments that can work to keep an Achilles tendon from hurting.
Step 1
Take over-the-counter anti-inflammatory pain relievers such as ibuprofen or aspirin to ease the swelling and dull the pain.
Step 2
Rest the sore tendon, apply ice to reduce swelling, compress your tendon by wrapping the ankle with a bandage to keep swelling down, and elevate the foot whenever possible to decrease inflammation. Also referred to as the R.I.C.E. treatment, Mayo Clinic doctors recommend the system to stop an Achilles tendon from hurting.
Step 3
Insert an orthotic device in your shoes that will elevate the heel and take some of the pressure off of the Achilles tendon. There are a number of over-the-counter devices available in drugstores and therapeutic device providers, or your doctor can prescribe a custom heel pad or cup designed to your measurements.
Step 4
Wear a splint at night to keep the tendon stretched so that it can't cramp up during the night. Achilles tendonitis pain can be most apparent first thing in the morning when getting out of bed, and can take a while to get stretched out.
Step 5
Use a walking boot to allow time for the inflammation and swelling to subside. The hard-shelled boot cushions the ankle and relieves the pain when walking. A boot also holds the tendon in place so that it can heal properly after it's been torn or injured.
Step 6
Participate in exercises that strengthen the weaker muscles in front of the leg to take pressure off the back of the leg and the weakened or damaged Achilles tendon, advise doctors at the American Academy of Orthopaedic Surgeons. Lunges and weighted leg lifts involve the front leg muscles.
Tips and Warnings
- Keep moving as much as you can because inactivity can actually increase the pain by causing the tendon to seize up. Mix up gentle range of motion movements and easy walking with rest to keep the tendon fluid.
- Discontinue the activities that cause you the most pain because a weak or damaged Achilles tendon can rupture, which will require much more intensive treatment to repair and east the pain, report doctors at the National Institutes of Health.
Things You'll Need
- Pain relievers
- Ice
- Bandage
- Shoe insert
- Night splint
- Walking boot
