The
Achilles Tendonitis/Strain is located at the back of the leg
about two to eight centimeter above the heel. The achilles tendon
connects the heel to the lower leg muscles. The tendon joins
three powerful muscles. The two heads of the gastrocnemius and
the soleus. The achilles tendon attaches to the back of the
heel bone.
How
it affects the patient
Achilles
strains are the bane of many runners. This is a common sporting
injury that can often become chronic and prevent any form of
running. Running needs to be ceased for seven to fourteen days
depending on the severity of the injury with a gradual increase
to normal training.
Cause
The
most common cause of severe achilles tendonitis is to ignore
a minor achilles strain and continue the running activity. Sudden
speed increases, hill work and ineffective pre- and post- running
stretches can lead to achilles tendonitis. There are research
suggests that certain running shoes can cause achilles tendonitis.
If the sole of the shoe is too stiff it can lead to increased
calf muscle tension. This tension forces the achilles tendon
to worker harder and thus facilitates the injury. Excessive
air filled heel cushioning can also aggravate a achilles strain
as the heel is being suspended during normal heel strike.
Tight
hamstrings, calf muscles and hyper-mobility of the feet also
cause achilles tendonitis.
Treatment
Initial
treatment to achilles strains should consist of an ice pack.
Some people prefer to use a wet towel that has been in the refrigerator.
It is better to use commercially available ice packs for focused
pain relief. Anti-inflammatory such as Ibrobrufen will help
to release the swelling. Please note this should be taken with
meals and never before running.
Rest
and avoiding over stretching is important. Replacing current
running shoes and the use of sports/orthotics and insoles can
dramatically improve the healing phase of the injury. Hamstrings
and calf muscles also need to be stretched to prevent future
occurrences of the condition.
Also, avoid excessive stretching as this may aggravate the condition.
Exercise
-
Hamstring Stretch
Sit
with your injured leg straight and your other leg bent.
With your back straight and your head up, slowly lean forward
at your waist. You should feel the stretch along the underside
of your thigh. Hold the stretch for 10 to 15 seconds. Repeat
the stretch six to eight times. This stretching exercise
may be helpful for patello-femoral syndrome, patellar tendinitis
and hamstring strain.
-
Calf
Strech
Stand
with your hands against a wall and your injured leg behind
your other leg. With your injured leg straight, your heel
flat on the floor and your foot pointed straight ahead,
lean slowly forward, bending the other leg. You should
feel the stretch in the middle of your calf. Hold the
stretch for 10 to 15 seconds. Repeat the stretch six to
eight times. This stretching exercise may be helpful for
Achilles tendonitis, plantar fasciitis and calcaneal apophysitis.
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