Achilles tendinitis is a term derived from the Achilles tendon which is the largest tendon in the human body, and connects the calf muscle to the heel bone as it runs down the back of the lower leg.
When subjected to much pressure or strain, the tendon is inflamed leading to a condition referred to as Achilles tendinitis. This condition results from overuse or an injury subjected to a tendon during physical exercise. This condition arises from the overuse of the injured Achilles tendon.
The condition is common among runners, especially those who increase the intensity as well as the duration of their runs suddenly. Another category of people likely to experience this condition in people of middle age who take part in sports inconsistently.
Stretching the tendon is a remedy to Achilles tendinitis, it helps in making the heel cord lose thus increasing mobility. Several types of stretches are known to heal this condition if well conducted, some of them include: standing calf stretch, the wall push, and toe stretch just to mention a few.
Stretches are a solution to Achilles tendinitis however the mind-boggling issue here is, how does stretching heal Achilles tendinitis?
How Does Stretching Heal Achilles Tendinitis?
Stretching heals Achilles tendinitis by reducing the inflammation and scar tissue that can form around the tendon. Stretching can also improve the blood flow and oxygen to the tendon, which can speed up the healing process.
Regular and consistent stretching exercises can help to increase the flexibility and strength of the Achilles tendon, thereby promoting healing and recovery. By gently stretching the tendon, the elasticity and flexibility of the tissue improves, and any micro-tears or damaged tissue start to repair.
Moreover, stretching provides a form of eccentric strengthening for the muscles and tendon involved, which is a particularly effective strategy for tendon injuries.
As the Achilles tendon is lengthened under tension during a stretch, it allows for adaptation and strengthening of the tendon’s collagen fibers. This builds resilience in the tendon, making it less prone to further injury.
Treatment of Achilles Tendinitis
Achilles tendinitis has several methods of treatment. Some of these include:
Stretches
Stretching is the best treatment method for Achilles tendinitis as it is cheap and can be conducted anywhere at any time. The best stretching methods as recommended by therapists are calf stretch and bilateral heel drop.
These exercises need to be conducted slowly in a controlled manner since conducting them fast may result in more damage.
Stretching not only heals this condition but also prevents one from obtaining this injury in future. Stretches are the most effective methods in treating non-insertional Achilles tendinitis.
Use of Ice packs
The ice packs create relief for an injured tendon, it works well to relieve pain. Ice packs could be used immediately after exercising or in case of inflammation.
ESWT – Extracorporeal Shockwave Therapy
These are high-energy shockwaves that are used to fuel the healing process. Although this method has not been consistent, it can serve as the last option before opting for a surgery that is if all the other methods have failed.
Foot elevation
Achilles tendinitis can be alleviated by one raising their foot above the level of the heart. This aids in minimizing swelling.
Rest
Resting is important as it will offer the injured tissue time to heal. The duration of rest is determined by the serenity of the condition.
When the condition is mild, you might be required to reduce the intensity of the workout. When the case is severe one may need to rest for several days or even weeks.
Pain Relief for Achilles Tendinitis
This treatment involves the use of Nonsteroidal anti-inflammatory drugs such as ibuprofen. These drugs are known to reduce pain and swelling.
Those who are asthmatic, or have kidney or liver disease are advised to consult with medical experts before taking this medication.
Steroid Injections
Several injections such as Cortisone can reduce tendon swelling. The shortcoming of this injection is that they increase the chances of tendon rapture.
It is advisable to offer the injection after conducting proper ultrasound scanning to reduce the risk of tendon rupture.
Use of compression bandages as well as orthotic devices
The use of ankle supports such as bandages or orthotic devices such as shoe inserts help in taking away the stress from the tendon thus hastening tendon recovery.
Other devices such as Heel lifts are of great help to patients experiencing insertional Achilles tendinitis
Surgery
In a situation whereby the tendon is damaged as a result of Achilles, tendinitis surgery can help in repairing the damage.
Medical experts recommend surgery when all the other methods of treatment have failed and the pain has persisted for more than six months.
The most preferred surgery method is gastrocnemius recession. This method works to lengthen one of the two muscles making up the calf to offer a wide range of motion to the ankle.
Symptoms of Achilles Tendinitis
The widely known symptom of this condition is a gradual buildup of pain that worsens as time goes by. Other likely symptoms are:
- Soreness of Achilles tendon some centimetres above the point where it meets the heel bone.
- Feeling of stiffness in the lower part of the leg. The leg also becomes weak and slow.
- Experiencing severe pain when running fast, when climbing stairs or walking for long-distance.
- Swelling of Achilles tendon.
- Achilles tendon becoming bumpy.
- Creaking of Achilles tendon when touched or moved.
- Painful Achilles when running or immediately after running.
Causes of Achilles Tendinitis
Achilles tendinitis can develop from several factors. It is good to understand these causes so that one can take preventive measures where possible.
Knowing the factors can help one to diagnose this condition within the right time thus preventing the occurrence of serious injury. The causes are:
- Running over uneven or hard surfaces.
- Involving yourself in a sudden and intense physical activity such as sprinting for the finish line.
- Injury to the calf muscle or the muscle having little flexibility induces much strain on the Achilles tendon.
- Inducing premature running or climbing of stairs to your routine exercise.
- Running or exercising in ill-fitting or worn-out shoes. Even the wrong shoes for the purpose can cause problems.
- Not conducting enough warming exercise before any workout.
- Increasing the intensity of exercise abruptly. For instance, distance cored or your running speed.
Preventive Measures for Achilles Tendinitis
It is not possible to prevent Achilles tendinitis altogether, however, several measures can be undertaken to reduce the chances of developing this condition. Some of these measures include:
- Alternating exercise. One is advised to involve in different types of exercises. For instance, it is possible to engage in both high impact workouts like running as well as low impact exercises like swimming alternatively.
- Limiting some exercises, for instance, involving much hill running puts excessive strain on the Achilles tendon.
- Ensuring that you are in the right shoes. The shoes should be replaced immediately when they are worn-out
- Ensuring that your shoes have arch support, this is used when the shoes are in good condition but they do not give the required arch support.
- Increasing the intensity of exercise gradually.
Final Thoughts on How Does Stretching Heal Achilles Tendinitis
In conclusion, stretching has proven to be a critical component in the healing process of Achilles tendinitis. You can see how this is pertinent to the question how does stretching heal Achilles tendinitis.
By regularly implementing targeted stretches, individuals can improve flexibility, promote circulation, and reduce inflammation in the affected area. These stretches enhance the elasticity of the Achilles tendon, facilitating the tissue’s ability to handle load and mitigate injury.
Additionally, stretching also helps in breaking down scar tissue and promoting effective remodeling of the tendon structure, thus accelerating the healing process.
While stretching is not a quick fix and requires consistency and patience, it plays an invaluable role in recuperating from Achilles tendinitis and preventing future occurrences.
It is always advised to perform stretches under the guidance of a healthcare provider or physiotherapist to ensure safety and maximum effectiveness.
