Dr Mark Porter on how to treat Achilles tendonitis
The best way to treat a sore Achilles tendon, by Saga Magazine's medical expert.
Iker Ayestaran
The best way to treat a sore Achilles tendon, by Saga Magazine's medical expert.
What is the best way to get rid of a sore Achilles tendon?
Although in my late sixties, I am still a keen fell runner and aware that it gets better with rest.
However, every time I resume my training, the symptoms return.
Anyone can get Achilles tendonitis but it is a common overuse injury in joggers and runners like you. Factors that make it more likely to happen include poor footwear, tight hamstrings, hill running and frequent changes in terrain.
Not that you have to do any exercise to be at risk, as it becomes more common with age. It can be a particular problem in people with flat feet and in women who spend a lot of time in high heels (this can shorten their tendons, putting them under more strain).
Classic symptoms include a tender or swollen tendon, and pain behind or above the heel when walking or running, particularly first thing in the morning. It may also hurt if you stand on tiptoe.
Given you are a regular runner I would consult a physiotherapist first. They will be able to confirm the diagnosis and refer you on to your GP if in doubt. In some areas of the UK you can self-refer to an NHS physio, or see a private one if you can afford it – it would be money well spent for someone as active as you.
The two basics of successful treatment are to rest the tendon by cutting back on training, or even stopping your running for a while, switching to non-weight-bearing alternatives such as cycling, and to do stretches like heel drops.
A good physiotherapist will be able to give you specific advice on how to adjust your training regime and demonstrate the different techniques required for the exercises, which are more complicated than simple calf stretches.
And be patient: expect recovery to take many weeks – and in some cases many months.
If you ignore the pain and push on, you risk tearing or rupturing the tendon, which can mean having to wear a walking boot or plaster, and even surgery.
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