Achilles tendon pain
Achilles tendon pain can be Achilles tendinitis, or more accurately Achilles tendinopathy, a common condition affecting both recreational and elite athletes. It is not an inflammation in the classic sense, but an overuse of the Achilles tendon that leads to small micro-injuries in the tissue. This injury usually develops gradually and can cause pain, swelling, and stiffness.
Achilles tendon pain - Causes, treatment, and exercises to help you become pain-free
Typically, the problems arise when the load is increased too quickly, for example, during running, jumping, or prolonged walking in unsuitable shoes. The risk of being affected is highest in people aged 40–50, but anyone can experience Achilles tendon pain.
What symptoms are usually experienced with Achilles tendon pain?
The most common symptoms of Achilles tendinitis are pain and stiffness in the Achilles tendon, often in the morning or after rest. It is also common for the tendon to feel swollen or tender to the touch. In some cases, a creaking sensation may also occur. The pain can worsen during walking, exercise, or weight-bearing activities.
Depending on how long the problems have been present, they are divided into different phases. In early stages, the pain usually subsides after warming up, while in later stages it can be present even at rest.
What causes pain like Achilles tendon pain?
The underlying cause of the condition is usually overuse. Small injuries occur in the tendon when it is subjected to more stress than it is accustomed to. If the body's natural healing process cannot keep up with repairing these injuries, a degraded structure develops in the tendon, leading to pain and reduced function.
Contributing factors may include:
- Incorrect technique when running or walking
- Lack of rest between training sessions
- Ill-fitting shoes
- Stiff calf muscles or ankles
How is Achilles tendinitis treated?
Treatment depends on the phase you are in. In the acute phase, the focus is often on rest, circulation, and lighter activities. Using heel wedges, Achilles tendon protectors, or shoes with a rocker sole can reduce the load on the tendon.
In later phases, the focus usually shifts towards gradual rehabilitation. Eccentric and concentric exercises are often used, supplemented with treatments such as shockwave therapy or laser.
Treatment varies depending on the phase you are in.
Acute phase (phase 1-2)
- Active rest: Avoid jumping and running.
- Circulation training: Cycling or swimming for better blood flow.
- Soothing protection: Use compression sleeves and heel wedges.
Subacute and chronic phase (phase 3-4)
- Medical training: Combined eccentric and concentric calf raises.
- Shockwave therapy and laser: Stimulates the healing process.
- Correction of shoes and insoles: Customised insoles and shoes for optimal support.
Adapted training is crucial for your recovery. Here are some effective exercises:
Eccentric calf raises
- Rise up on your toes with both legs.
- Lift one leg and slowly lower yourself with the other.
- 3 sets of 12 repetitions, daily.
Quick calf raises
- Quick, short calf raises without the heel touching the ground.
- 3 sets of 30 seconds daily.
Single-leg balance exercise
- Stand on one leg for 30 seconds, preferably several times a day.
- Strengthens the ankle and stability around the Achilles tendon.
Prevent future Achilles tendon problems
To avoid recurring problems, you should:
- Gradually increase training intensity.
- Use appropriate shoes with support and cushioning.
- Regularly train strength and balance in legs and feet.
You should avoid training with pain in the tendon. Instead, alternative training such as cycling or swimming is recommended, as long as it does not worsen the symptoms.
Surgery is rarely the first choice. It is only used when long-term rehabilitation has not been sufficiently effective.
The healing time varies depending on the severity of the injury. In simpler cases, a few weeks of rest and training are sufficient. For chronic conditions, it can take several months.
Surgery is rarely the first choice. It is only used when long-term rehabilitation has not been sufficiently effective.
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Why do you get pain in your Achilles tendon?
Achilles tendon pain often arises due to overuse, particularly during activities such as running or jumping. It can also be caused by training more than usual, walking longer distances than you are accustomed to, or using shoes that do not provide adequate support.
When should I seek medical attention?
If the pain in your Achilles tendon does not improve within a week despite self-care, or if it worsens, you should contact a physiotherapist or healthcare center. In case of sudden, severe pain or if you hear a "snap" in your Achilles tendon, you should seek immediate medical attention, as it may be a sign of a rupture.
Can I continue to exercise with Achilles tendon pain?
It is important to listen to your body. If the pain is mild, you can continue with low-intensity activities that do not strain the Achilles tendon, such as swimming or cycling. Avoid activities that cause pain until the symptoms have subsided.
How can I prevent Achilles tendon pain?
To prevent problems, it is important to gradually increase training intensity, use shoes with good support, and avoid overstressing the Achilles tendon. Regular stretching and strength training of the calf muscles can also help.
