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Chinese Achilles Tendinitis
Addressing the Root Cause, Not Just the Symptoms
Prime Rehabilitation Services: Resolving Muscle Strains from the Source
The Achilles tendon is the largest and strongest tendon in the human body. It connects the calf muscles—the gastrocnemius and soleus—to the heel bone (calcaneus). This powerful tendon is crucial for activities like walking, running, and jumping. When the Achilles tendon develops inflammation, degeneration, or even micro-tears due to overuse or excessive strain, we call it Achilles Tendinitis or Achilles Tendinopathy. In Hong Kong, it is also commonly referred to as "heel tendon pain" or "pain in the back of the heel."
What is Achilles Tendinitis/Tendinopathy?
Achilles Tendinitis is an umbrella term covering different stages and types, from acute inflammation to chronic degeneration. Understanding the type helps with precise treatment:
Non-insertional Achilles Tendinopathy:
This is the most common type, typically affecting the middle section of the tendon, about 2 to 6 cm above the heel bone. The tissue in this area begins to degenerate and swell.
Insertional Achilles Tendinopathy:
This condition affects the area where the tendon attaches to the calcaneus (heel bone). It may involve degeneration of tendon fibers or the formation of a Heel Spur on the back of the calcaneus.
Paratenonitis:
This is the inflammation of the protective sheath (Paratenon) surrounding the tendon, rather than degeneration of the tendon itself.
Causes and Symptoms
Common Causes:
Achilles tendon injuries are usually progressive, resulting from the accumulation of overuse and strain:
- Sudden Increase in Training Load: Rapidly increasing running distance, speed, or workout intensity doesn't give the tendon enough time to adapt.
- Inappropriate Footwear: Exercising in worn-out shoes or shoes lacking arch support increases stress on the Achilles tendon.
- Tight Calf Muscles: Overly tight gastrocnemius and soleus muscles in the lower leg increase tension on the Achilles tendon.
- Biomechanical Issues: Conditions like flat feet (Overpronation) can cause the ankle to roll excessively inward during walking or running, placing extra strain on the tendon.
- Sports: Frequently participating in activities that require sudden starts, stops, or jumping, such as basketball, soccer, running, tennis, and dancing.
Common Symptoms:
Symptoms of Achilles Tendinitis typically start as mild discomfort and gradually worsen if left untreated:
- Pain and Stiffness at the Back of the Heel: Most noticeable first thing in the morning or after a period of rest before starting activity.
- Pain Worsens During Exercise: Especially when running, jumping, or climbing stairs, a sharp or aching pain is felt in the Achilles tendon.
- Tendon Tenderness and Swelling: Pain is felt when pressing or touching the tendon; sometimes the tendon may appear enlarged or have a firm lump.
- Temporary Improvement After Activity: Some people find that the pain lessens temporarily after a short period of activity or warming up, only to worsen again with continued exercise.
Treatment and Rehabilitation
Immediate Care and Professional Treatment
When you first feel pain in your Achilles tendon, the priority is to reduce inflammation and protect the tendon.
1. Immediate Care (Acute Phase):
- Rest: Reduce or completely stop activities that cause pain to allow the tendon time to repair.
- Ice: Apply ice to the painful area for 10 to 15 minutes several times a day to help reduce inflammation and swelling.
Professional Treatment:
- Physiotherapy: The physiotherapists at Prime Rehabilitation Services will use methods like Shockwave Therapy, manual therapy, and electrotherapy to accelerate tissue healing and relieve pain.
- Correcting Biomechanics: Your therapist will assess your feet and gait, and may recommend the use of orthotics or arch support to correct issues like overpronation.
1. Stretching Exercises
Wall Stretch:
Face a wall, step one leg back with the knee straight and heel flat on the ground. Lean forward until you feel a pull in the back of the lower leg (gastrocnemius). Hold for 30 seconds, repeat 3 times.
Soleus Stretch:
Similar to the above, but slightly bend the knee of the back leg and press down. This more specifically stretches the deeper soleus muscle. Hold for 30 seconds, repeat 3 times.
2. Strengthening Exercises
Eccentric Calf Raises (on a step):
Stand on the edge of a step with the balls of your feet, heels hanging off. Slowly lift yourself up using both feet, then slowly lower your body down over 3 to 5 seconds using only the injured foot until the heel is at its lowest point. Repeat 10 to 15 times.
Weighted Calf Raises on Incline Board:
Stand on a 10 to 15-degree incline board. Slowly raise and lower your heels. You can hold dumbbells to add resistance and further strengthen the calf muscles. Repeat 10 to 15 times.
Our Services
Prime Rehabilitation Services provides professional physiotherapy and rehabilitation services. Our expert team will develop the most suitable treatment and training plan for your specific condition, helping you resolve your pain from the source and restore your best state.
If you have pain issues, contact us immediately and let our professional team provide you with a personalized treatment plan.