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Location
Achilles tendonitis/
Strain is located at the back of the leg about 2-8 cm 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 (posterior aspect
of the calcaneus).
How
it affects your running
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 7-14 days depending on the
severity of the injury with a gradual increase to normal training.
Cause
of Achilles Strain
The most common
cause of severe achilles tendonitis is to ignore a minor achilles
strain and continue your running regime. Sudden speed increases,
hill work and ineffective pre and post running stretches can
lead to achilles tendonitis. Recent 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 an achilles strain
as the heel is being suspended during normal heel strike.
Tight hamstrings,
calf muscles and hyper-mobility of the feet (over pronation)
also cause achilles tendonitis.
Treatment of Achilles Pain
Initial treatment
should consist of an ice pack. Some runners prefer to use
a wet towel that has been in the fridge. We recommend you
use commercially available ice packs for focused pain relief.
An anti-inflammatory such as Ibuprofen 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. Avoid excessive stretching as this may aggravate
the condition.
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 STRETCH
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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