Achilles pain refers to discomfort or soreness in the Achilles tendon,
which is the thick band of tissue that connects your calf muscles to your heel bone.
Causes of Achilles pain:
- Overuse: Repeated stress on the Achilles tendon from activities like running or jumping.
- Tight calf muscles: When the muscles in your calf are tight, it can put extra strain on the Achilles tendon.
- Poor footwear: Shoes that don’t provide enough support or have improper cushioning can contribute to Achilles pain.
- Sudden increase in activity: Rapidly increasing the intensity or duration of physical activity can strain the Achilles tendon.
How to help Achilles pain:
- Rest: Avoid activities that aggravate the pain to allow the Achilles tendon to heal.
- Ice: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation and pain.
- Stretching: Perform gentle stretches for the calf muscles to relieve tension on the Achilles tendon.
- Proper footwear: Wear shoes with good arch support and cushioning to reduce strain on the Achilles tendon.
- Gradual return to activity: Slowly reintroduce physical activity, gradually increasing intensity and duration to avoid re-injury.
- Physiotherapy: Consult a physiotherapist for specific exercises and treatments to strengthen the Achilles tendon and surrounding muscles.
When to see a Physio:
- If the pain persists despite home treatments.
- If there is severe swelling, redness, or warmth in the area.
- If you experience difficulty walking or standing on tiptoe.
- If you hear a popping sound followed by sudden and severe pain, indicating a possible Achilles tendon rupture.
Remember, it’s important to listen to your body and seek medical advice if you’re unsure about the severity of your Achilles pain.
Get in touch with us at myPhysioSA and we can get you started on a targeted program for your specific needs.
