Understanding Achilles Tendinopathy and How to Manage It

​

Achilles tendinopathy is a common injury that can cause significant pain and limit your daily activities. If you are experiencing discomfort in your Achilles tendon, understanding its function and how to support it properly can help promote healing and prevent further strain or rupture.

​

The Role of the Achilles Tendon

​

The Achilles tendon acts like an elastic band, connecting the calf muscles to the heel bone and working in harmony with the plantar fascia. When this structure is overstrained, whether due to overuse, improper footwear, or biomechanical imbalances, it can lead to inflammation, stiffness, tear, and pain.

​

Key Tips for Recovery

​

1. Support Your Feet with Custom Orthotics

Your foot plays a crucial role in Achilles tendon health. Whether you have flat feet, high arches, or collapsing arches, having some orthotics moulded onto your foot can improve your joint alignment, muscle balance, standing posture, your foot stability, and your ability to return the energy you stocked when landing. Proper foot positioning helps reduce unnecessary tension on the Achilles tendon, allowing it to heal more effectively. A biomedical approach to footcare and footwear, including custom orthotics, can be a massive game changer in managing tendon stress.

​

2. Stretching – But Do It Right

Stretching is an important part of rehabilitation, but it should be done correctly to avoid further strain. Stretch with supportive shoes on, as this helps maintain proper foot alignment. When the arch collapses, the Achilles tendon is placed under uneven tension, reducing your progresses or increasing the risk of further damage. Gentle calf and plantar fascia stretches can help improve flexibility without exacerbating the condition.

​

3. Strengthening and Load Management

Gradual strengthening exercises for the calf muscles can enhance tendon resilience. Eccentric heel drops, performed under professional guidance, can be highly effective in promoting tendon recovery. Managing activity levels and avoiding excessive strain during the healing process are also essential. Reach out to your physiotherapist or Personal trainer as once Orthotics improve your joint alignment, their program to improve your muscle work and balance, will improve or speed up your recovery.

​

In my experience, Shock wave, dry needling and acupuncture can help speeding the process up but must come on top of a correct alignment and working program