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Recently, a friend who frequently engages in running training told Bunny Ears that they were experiencing abnormal pain in their Achilles tendon, even feeling some pain during brisk walking. It is certain that this runner is dealing with Achilles tendinitis.Achilles tendinitis is a very typical overuse injury.

Although the Achilles tendon is the strongest tendon in the human body, it also bears the greatest pressure. During running, the Achilles tendon endures forces up to 8-12 times the body weight, meaning it is subjected to immense repetitive strain, causing microtraumas that lead to mechanical failure of the tendon, making pain inevitable.

Achilles tendinitis is a fatigue injury, a condition where the Achilles tendon develops inflammation due to microtears.Unlike muscles, the Achilles tendon does not have a rich supply of blood vessels and capillaries, making blood supply relatively insufficient. Once injured, recovery is extremely difficult and takes a long time. Today, Bunny Ears will explain how to deal with Achilles tendinitis~

What is Achilles tendinitis?

The Achilles tendon is composed of band-like tendon fibers connecting the calf muscles to the heel bone, with tension transmitted to the tendon through muscle contraction. Achilles tendinitis generally refers to aseptic inflammation formed after acute or chronic strain of the Achilles tendon. It is caused by the repetitive excessive stretching force endured by the calf gastrocnemius muscle and Achilles tendon during exercise.

Additionally, a sudden increase in exercise intensity or frequency can also cause Achilles tendinitis. Strictly speaking, defining Achilles pain as 'Achilles tendinitis' is not accurate; it should be defined as 'Achilles tendinopathy' or 'Achilles degeneration' for more precision.

What are the causes of Achilles tendinitis?

1. Excessive force on the Achilles tendon in a short period causing injury;

2. Insufficient warm-up before exercise;

3. Flat arches increase the risk of Achilles tendinitis;

4. Overtraining, long periods of excessive exercise;

5. Injury or local infection near the Achilles tendon;

6. Restricted foot movement of the Achilles tendon, such as tight Achilles tendon;

7. Insufficient calf strength;

8. Habitual ankle sprains leading to loose ankles, increasing the likelihood of the condition.

What are the symptoms of Achilles tendinitis?

Early pain of Achilles tendinitis is mainly due to damage to the tissues around the tendon. When the patient gets up or walks continuously, the tendon moves more within the surrounding tissues, thus increasing the pain. Pain also intensifies during training, and there is tenderness when pressing the Achilles tendon with fingers.

Typical symptoms: Pain, soreness, tenderness, and stiffness above the heel, internally, which worsens with activity. It can occur in any area of the Achilles tendon, with pain usually occurring in the morning or during rest after intense exercise. There is severe pain or tenderness when the two ends of the tendon are squeezed. As the condition worsens, the tendon swells, and nodules appear in the affected area.

1. Acute phase

Pain, swelling, redness, and warmth in the Achilles tendon area during activities such as walking or running.

2. Chronic phase

Achilles tendon pain or stiffness, often occurring in the morning. Pain is felt when walking, especially when climbing or going upstairs; chronic Achilles tendinitis is long-term and persistent.

What treatment methods should be taken for Achilles tendinitis?

The treatment of Achilles tendinitis is mainly conservative at present, with surgery considered for severe cases. Generally, runners' Achilles tendinitis is a chronic injury that requires a certain amount of rest and rehabilitation. Runners should avoid continuing to exercise with the injury to prevent worsening the condition.

1. Rest: Achilles tendinitis patients must rest and reduce activity;

2. Ice application: Generally, cold compresses are used after injury to reduce local redness and pain;

3. Warm-up thoroughly before exercise, and stretch and relax adequately afterward;

4. Exercise reasonably, avoid long training sessions, and do not overburden;

5. Wear suitable shoes or related protective gear;

6. Apply pain relief medication externally if needed, or consider surgery if the injury is severe;

What rehabilitation training should be done?

1. Stretch and relax the calf gastrocnemius muscle

2. Stretch and relax the soleus muscle

3. Eccentric training for the Achilles tendon

4. Step on a tennis ball to relax the plantar fascia muscles

5. Towel grabbing exercise with the foot

6. 'Ankle pump' exercise

Summary

The health of the Achilles tendon directly affects our athletic performance, so runners should always maintain good exercise habits, warm up thoroughly before running, relax afterward, and avoid excessive exercise intensity. It is also recommended to diversify your usual exercise types, increase weekly cross-training, and enhance muscle strength and endurance. The coordinated effort of all parts of the musculoskeletal system forms a complete and more stable exercise system, reducing the risk of injury.