End Achilles Tendonitis Today with DIY Treatment or Shockwave Therapy!!

Are you are committed to reach 10,000 steps per day? Are you inclined to take the stairs, or hike up hilly sidewalks to your favorite stores? Is your Achilles tendon screaming at you?!

Despite your admirable intentions towards better health, you might end up developing an over use injury known as Achilles tendonitis. Overworked, or tight calf muscles, tend to be the leading culprit in this overuse injury.

Here’s the good news…we support your active lifestyle! Our goal isn’t to stop you from reaching your goals this new year. We love a satisfying leg workout just as much as you do. Rather, let’s pause and add some stretches to restore calf length and ankle mobility. And if this doesn’t work, we’ve got you covered with shockwave therapy!!

2 Levels of Achilles Tendonitis

Before we dive into rehab, here’s a bit of education regarding your condition:

There are 2 different levels of the Achilles tendon that may become injured.

Midsubstance Achilles tendonopathy occurs at the watershed area of the tendon (i.e. 4mm up from where you feel the tendon insert into the heel bone). This area has poor blood supply, which makes healing more challenging.
Insertional Achilles tendonopathy occurs where the tendon inserts into the back of the heel bone. Treatment protocols are similar to mid-substance Achilles tendonopathy. Shoes with tight heel counters will aggravate this condition.

If you suspect Achilles Tendonitis

Various therapeutic exercises, including tissue flossing, or lacrosse ball techniques, can free up adhesions in your calf muscles. Supple calf muscles will increase ankle range of motion.
Static calf stretching: grab a towel and wrap it around your foot. Pull your toes to your nose and hold this stretch for 3-5 minutes. Repeat twice daily.
Release trigger points in your calf using a lacrosse ball. This is a home remedy that can be done while watching TV or reading a great book.
Eccentric heel raises is paramount to healing Achilles tendonitis. Stand at the edge of a step and slowly lower your heels to end range of motion. The raise your heels back up. Repeat 20 times. Progress to single heel raises. If tolerated, throw on a heavy back pack and perform these heel raises with weighted resistance.
Contrast baths are recommended during the healing process.
Visit our ACHILLES TENDONOPATHY page for more information!