By Dr. Jon Sebby, DC, ART Provider
There are many predisposing factors of Achilles tendinitis that includes: ankle flexibility, hip and leg strength, overuse, aging, flat feet, and poor training techniques. Achilles tendinitis has a classic presentation of pain and tenderness in the Achilles tendon following jumping or running activities. If we translated the name “tendinitis” from its Latin form we would get “inflammation of the tendon.” However, new research is showing that this common injury to the Achilles tendon has little inflammation present. More recently, this painful condition has been renamed as a “tendinosis” to more accurately describe the chronic degeneration of the tendon. The condition is often evident by the knotty swelling of the tendon that is tender to the touch.
Active Release Techniques (ART) can provide much of the initial relief of this condition. It helps to break up the scarring of the tendon and promotes better alignment of the collagen fibers within the tendon. ART can also help clear adhesions in the hip and thigh to promote better biomechanics during running, jumping and walking.
For rehabilitation, the focus is on performing eccentric calf raises, as shown below. While standing on a stair with the heels hanging over the edge, raise up with both feet onto the toes. Then transfer all the weight to the affected side and lower slowly. Lower as far as possible, taking 5 seconds to reach the bottom. Then repeat by rising back up using both feet. Perform two sets of 10-15 repetitions twice a day (morning and evening). To improve strength and biomechanics of your hips and hamstrings, refer to the Glute Training and Reaching Single-Leg Straight-Leg Deadlift pages in the exercise section of the Chicago Chiropractic & Sports Medicine website, www.chicagochirosports.com/exercises.html
Recovering from Achilles tendinosis requires a lot of patience and persistence. It is important to perform the eccentric calf raises daily. In cases of flat feet (overpronation), a custom orthotic may be needed. A diet rich in vegetables (especially of the green leafy variety) and omega-3’s (fish) can help with tissue healing. In addition, a magnesium supplement, garlic and ginger could provide further benefit to the healing tendon.
For More Information
If you think you have Achilles Tendinosis, CONTACT US.
Recent Comments