1. The Achilles Curse
Greek mythology gave us Achilles and his weak ankles. Now we venerate this Greek warrior with a curse experienced by many athletes. The Achilles tendon runs from the bottom of the heel up the back of the ankle and connects to the leg tendons. Tendonitis comes from too much stopping and starting, stretching and contracting; positions that active people spend much of their time engaging in. Once the Achilles tendon become inflamed, it can leave the sufferer in a state much like the fabled soldier cursed for life.
2. Stretch it Until it Smiles
Before every activity, whether it's running, walking or playing any sport, take time to do some stretching exercises first. With hands against a wall, stand back and lean in slowly. Whatever you do, don't bounce. Achilles tendonitis is painful enough, but the real pain comes from snapping that tendon. Think of a snapped rubber band, and multiply that pain by a hundred. Stretch when you wake up in the morning as well, because the tendon shrinks when not in use and will be tight when first arising. Sitting too long also will aggravate Achilles tendonitis. Build a little stretching into your day. Stop a couple times to give those tendons a little happy stretch.
3. Give it a Break
Moderate amounts of rest are good to relieve the pain of chronic Achilles tendonitis. Try the cold-hot-cold therapy approach. Lay your ankle on an ice pack for 10 minutes and then switch to a heating pad for 10 minutes. Finish with 10 more minutes of ice. The strain on the tender tendons also can be relieved with a little massage to the back of the leg on the connecting tendons and muscles. The calf muscles may overcompensate to save wear on the Achilles tendon and become tight and sore. Lightly squeeze the area on the sides of the ankles and work your way up each leg. Massage harder when you pass the places that are painful to the touch.
4. Kickin' It With the Right Shoes
High heels are a major cause of Achilles tendonitis, especially when women alternate their use with flat shoes every day. The changes on the tendon drive it absolutely crazy. The less strain you can put on those poor overused tendons, the better. Shoes with hard soles and a slight lift will give you your life back. The less stretching you do while walking, the better. Men can wear an ankle boot with a heel. Women can choose from hard wedges, clogs and boots.
5. Shock Into Submission
The tendons will be so shocked they won't know how to react and might stay quiet for a while if you wrap them in place. Use stiff wrapping to hold the ankles and prevent the tendons from back and forth stretching during the day. An occasional shot of cortisone is another effective way to stifle the pain. It certainly shocks the system with that needle in such a tender spot on the ankle, but the short-term relief may be worth it.
