Achilles Tendinopathy treatment from Benji Physio
Achilles tendinopathy refers to a condition affecting the Achilles tendon, which is the large tendon connecting the calf muscles to the heel bone. This condition is often characterized by pain, swelling, and stiffness in the Achilles tendon, particularly near the heel.
Certainly! Achilles tendinopathy can be further classified based on the specific location and nature of the condition.
The two main types are Achilles Tendinitis and Achilles Tendinosis, but within these categories, there are variations:
How can Benji Physio help your Achilles Tendinopathy?
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As you can see, there are several types of tendinopathies and several risk factors.
Our physios offer thorough assessment and give you the correct diagnoses and the right treatment plan for your condition. -
ESWT has been shown to be very successful in treating tendon injuries such as Achilles Tendinopathy and we have had great results at the clinic.
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Massage is a key part of relaxing the calf muscle to which the Achilles tendon is attached.
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We will review your biomechanics and identify any muscle imbalance, lack of range or movement and strength deficit.
A stiff hips, a lack of gluts strength in the opposite side, a back pain can contribute towards an Achilles tendon pain and will therefore need to be addressed to guarantee a successful recovery.
Depending on our findings, we will tailor our rehab programme to resolve the deficit with a tailored exercise programme and will advise on proper footwear, insoles or heel raises as required.
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We will conduct a full review of your training regime to understand the cause of your injury.
We will then propose a modified programme or a return to activity programme, whichever is necessary.
Free Exercises that can help
Achilles Tendinopathy.
Symptoms of Achilles Tendinopathy:
Achilles tendinopathy can be further classified based on the specific location and nature of the condition. The two main types are Achilles Tendinitis and Achilles Tendinosis, but within these categories, there are variations:
1. Achilles Tendinitis:
Insertional Achilles Tendinitis: Inflammation occurs where the Achilles tendon inserts into the heel bone (calcaneus). This type often involves the lower part of the tendon and the heel, and it may be associated with the development of bone spurs.
Non-insertional Achilles Tendinitis: Inflammation occurs in the middle portion of the tendon, typically due to repetitive stress or overuse. This type is more common in younger individuals who are active in sports.
2. Achilles Tendinosis:
Insertional Achilles Tendinosis: Similar to insertional tendinitis, this involves degeneration and microtears in the tendon at the point where it attaches to the heel bone.
Non-insertional Achilles Tendinosis: Characterized by degeneration and thickening of the middle portion of the tendon without significant inflammation. It is often associated with long-term overuse and aging.
3. Paratenonitis or Tenosynovitis:
Paratenonitis: Inflammation of the paratenon, a layer of tissue surrounding the Achilles tendon. It's more common in younger athletes and is associated with increased activity levels.
Tenosynovitis: Inflammation of the synovial sheath surrounding the tendon, which can cause pain and swelling.
4. Retrocalcaneal Bursitis:
Inflammation of the bursa, a fluid-filled sac, located between the Achilles tendon and the heel bone. This can cause pain and swelling in the back of the heel
It's essential to note that the classification of Achilles tendinopathy can sometimes overlap, and an individual may have a combination of these conditions. The specific type and severity of tendinopathy can influence the choice of treatment and management strategies recommended by your physio.
Risk factors associated with Achilles tendinopathy
1. Sudden changes in Activity:
Rapidly increasing the intensity, duration, or frequency of physical activity, especially high-impact activities like running or jumping, without allowing the tendon sufficient time to adapt. Interestingly, the same happens if a rapid decrease of activity occurs. Tendons hate changes!
2. Age:
The risk of Achilles tendinopathy increases with age due to a natural decline in the flexibility and strength of tendons.
3. Biomechanical Factors:
Flat Feet (Overpronation): Having flat feet can alter the mechanics of the foot and ankle, putting additional stress on the Achilles tendon.
High Arches : High-arched feet can also contribute to abnormal forces on the Achilles tendon
4. Improper Footwear:
Wearing shoes with inadequate support, poor cushioning, or improper fit can increase the risk of developing tendinopathy.
5. Tight or Weak Calf Muscles:
Inflexible or weak calf muscles can lead to increased strain on the Achilles tendon during physical activity.
6. Inadequate Warm-Up or Stretching:
Failing to warm up properly before engaging in physical activity or neglecting to stretch the calf muscles can contribute to tendon stress.
7. Training Errors:
Following training programs that are too aggressive or not allowing adequate recovery time between workouts.
8. Occupational Factors:
Jobs or activities that involve prolonged periods of standing, walking, or repetitive stress on the feet and ankles can contribute to tendon issues.
9. Previous Tendon Injuries:
Individuals who have had a history of Achilles tendon or calf injuries may be more prone to developing tendinopathy.
10. Systemic Factors:
Certain medical conditions and medications, such as rheumatoid arthritis, gout, or the use of fluoroquinolone antibiotics, may increase the risk of Achilles tendinopathy.
11. Obesity:
Excess body weight places additional strain on the Achilles tendon during weight-bearing activities.
12. Genetics:
There may be a genetic predisposition to developing tendinopathies, with some individuals having a higher inherent risk.
“It’s important to recognize and address these risk factors to reduce the likelihood of developing Achilles tendinopathy. Individuals engaging in physical activity should pay attention to proper training techniques, footwear, and overall foot and ankle health to mitigate potential risks.
If someone is experiencing symptoms or is concerned about their Achilles tendon health, consulting with a healthcare professional for an accurate diagnosis and appropriate management is advisable.”
Stand tall with your legs straight. Hold onto a chair for balance.
Lift your heel up as high as you can, whilst keeping the other leg off the floor.
Bring your heel down as slow as possible.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Plantar fasciitis
Tibialis posterior syndrome
Achilles tendinopathy
Achilles repair
Calf tear