Achilles tendonitis is when the tendon at the back of your ankle gets all sore and inflamed. Your ankle might feel sore, swollen, or stiff, especially after you've been active. Your best bet is to take it easy for a bit, apply some ice on it, and maybe do some gentle stretches to loosen up the tendon. If it continues to hurt then maybe try some medication or see a doctor.
More about Achilles tendonitis
What is an Achilles tendon rupture?
An Achilles tendon rupture is a tear in the tendon connecting the calf muscles to the heel bone, often due to sudden movements or trauma. Symptoms include sharp pain, weakness, and difficulty moving the foot. In some cases, individuals may hear or feel a distinct snapping or popping sensation at the time of injury.
What are symptoms of a ruptured Achilles tendon?
Symptoms of a ruptured Achilles tendon typically include:
- sudden, sharp pain in the back of the ankle or calf
- a popping or snapping sensation at the time of injury
- swelling and bruising around the affected area
- difficulty walking or bearing weight on the affected leg
- weakness or inability to push off the ground when walking
- limited range of motion in the ankle joint
How to heal a ruptured Achilles tendon?
The first thing you should do is seek a medical evaluation for diagnosis and treatment recommendations. Then off that advice decide what to do next, some common treatments include:
- immobilisation: your doctor may recommend wearing a cast, brace, or walking boot to immobilise the ankle and allow the tendon to heal
- rest: avoid putting weight on the affected leg and refrain from activities that strain the tendon
- physical therapy: once the initial healing phase is complete, physical therapy exercises can help restore strength, flexibility, and range of motion in the ankle
How to stretch the Achilles tendon for healing?
Stretching the Achilles tendon can aid in healing and improve flexibility. Here are some effective stretches:
- wall stretch: Stand facing a wall with your hands placed against it at shoulder height. Step one foot back, keeping it flat on the ground, and bend the front knee while keeping the back leg straight. Lean forward until you feel a stretch in the calf and Achilles tendon of the back leg. Hold for 20-30 seconds and switch sides
- towel stretch: sit on the floor with your legs extended in front of you. Loop a towel around the ball of one foot and gently pull the towel towards you while keeping the knee straight. Hold the stretch for 20-30 seconds and switch sides
- calf stretch: stand facing a wall with one foot forward and one foot back. Keep the back heel on the ground and bend the front knee while keeping the back leg straight. Lean forward slightly until you feel a stretch in the calf and Achilles tendon of the back leg. Hold for 20-30 seconds and switch sides
Perform these stretches gently and gradually increase the intensity as your flexibility improves. Avoid bouncing or forcing the stretch, as this can cause further injury. It's essential to consult with a healthcare professional before starting any stretching program, especially if you have a ruptured Achilles tendon or are recovering from injury.
How might an injured Achilles tendon affect daily activities?
An injured Achilles tendon can significantly impact daily activities due to pain, weakness, and limited mobility. Here are some ways it might affect you:
- walking: walking may become painful, especially when pushing off the toes or bearing weight on the affected foot
- stairs: climbing stairs can be challenging due to the increased strain on the Achilles tendon and calf muscles
- sports and exercise: participation in sports or exercise that require agility, sprinting, or jumping may need to be avoided or modified until the tendon heals completely
- work: jobs that involve prolonged standing, walking, or physical labor may need to be adjusted or temporarily avoided to allow for proper healing of the tendon
Overall, an injured Achilles tendon can significantly disrupt daily activities and quality of life, highlighting the importance of seeking appropriate treatment and rehabilitation to promote recovery and restore function.
Review Date: March 2024
