Achilles Pain
The Achilles tendon is the thickest and strongest tendon in the human body. It connects your calf muscles (gastrocnemius and soleus) into the heel bone (calcaneus).
Runners have 15 times greater risk of tendon rupture and 30 times greater risk of tendinopathy.
There are two types of tendinopathy. It is important to distinguish between the two as their management is different
Midportion: This occurs 2-3cm above where the tendon inserts into the heel bone
Insertional: This occurs where the tendon inserts into the heel bone. *It is important to differentially diagnose against other pathologies such as a Haglund’s deformity, bursitis or Sever’s Disease (in adolescents). Achilles tendon rupture is a debilitating injury that should also not be missed.
Achilles tendon injuries have a number of intrinsic and extrinsic risk factors that can relate to: biomechanics, footwear, training type and even genetics.
Achilles tendinopathy often has a gradual onset in response to a combination of these risk factors. Pain and stiffness is usually experienced in the morning, but may settle with activity.
Do you have Achilles pain that isn’t getting better, even with rest?
If you are experiencing Achilles pain and would like us to help you, then book now.
As the most common Achilles injury we see is midportion Achilles tendinopathy, we will be focusing on treatment for this injury.
The heel-drop protocol is considered the gold-standard treatment. This protocol consists of two key exercises: gastrocnemius drop and soleus drop.
The protocol calls for:
3 x Sets of 15x Repetitions
Twice Daily
7 days a week for 12 weeks
You should do exercises until you reach the point of being pain-free. You may add weight by using an increasingly heavy backpack.
How does the heel-drop protocol reduce pain?
Increasing tendon volume
Increasing tensile strength
Increase the capacity of musculotendinous unit to effective absorb load.
The heel-drop protocol should be supplemented with a course of physiotherapy.
How we can help:
Massage of the calf complex
Mobilisation of the foot/ankle joints
Correction of foot biomechanics
Heel raises/arch taping
Technique modification
Development of suitable training program
Make sure you see your Physio before undertaking this plan as other injuries have a very different management plan. Book in today if you are ready for us to help you get back to your best.
