The Achilles tendon is a cord of tough fibrous tissue that connects the calf muscle to the heel bone. It is the strongest and the largest tendon in the human body. It facilitates walking, running and jumping and has the ability to endure great degrees of stress. When the Achilles tendon degenerates or is overused, it can result in a tear or rupture that can occur in any part of the tendon. This condition is called Achilles tendinopathy, formerly called tendonitis, and is common among athletes.
Treatment
The first line of treatment for Achilles tendinitis is rest, ice therapy and pain medication. Rest is essential until the pain and inflammation subside. Rigorous activities and sports should be restricted for a few days or weeks, until the tendon is fully recovered. Certain exercises are recommended to facilitate better recovery. Recovery exercises aim to decrease the tension in the Achilles tendon. They also strengthen the calf muscles and loosen or relax other muscles in the hip, leg and the back.
Calf Raise
Calf raises can be done standing on the floor, or sitting on a chair, according to pain and level of injury. Stand on the floor with feet hip-width apart and slowly lift up onto the toes, pause, and then slowly lower to the starting position. To do these while seated, sit on a chair and perform the same moves. This reduces the weight applied to the tendons. It is better to start this exercise with three to five repetitions and gradually increase the number of raises to 10 to 15 repetitions per set.
Stretches
Stand with both hands against a wall. Place the toes of your uninjured foot close to the wall and take one step backward with your injured leg. Your front leg should be slightly bent. This is your starting position. Lean into the wall and keep your back foot flat on the ground. Lean in until you feel a slight stretch in the calf of your injured leg. Hold for up to 30 seconds, then slowly release and return to the starting position. Do up to 10 sets of this exercise three times a day.
Heel Drop
Stand on the stairs with both of your heels over the edge of the step. Hold onto the railing for balance. This is your starting position. Perform a calf raise -- lift up onto your toes, then slowly drop your heels down past the edge of the stair. Only go until you feel a slight stretch through the calves. Pause at the bottom of the movement, then press back up into the starting position. Do two sets of 20 to 25 repetitions. If you feel pain, stop immediately.
