What is Achilles Tendinopathy
Achilles Tendinopathy is an impairment of function/overuse of the achilles tendon which is a thick connective band that is located on the back of the ankle/foot area. This is a common injury for runners as the achilles tendon is used frequently.
Stage 1: Rest and Recover
During this phase, this is when the injury is fresh. The most important thing to do in this stage is stop running and focus on lowering pain levels. Take around 2-5 days of time off from running. Key things to pay attention to here include:
- Monitor pain progression
- Get good sleep
- Drink plenty of water
Stage 2: Light Activity
After taking some time off, try doing low intensity activity. Progress with these and slowly build up the intensity, examples of low intensity activity include:
- Walking
- Calf Strengthening
- Cycling (If it doesn’t hurt)
If these are starting to become pain free. Increase the demand by increasing the intensity, frequency or time.
Stage 3: Moderate/Vigourous Activity
By the end of stage 2 where moderate intensity activity is tolerated. Now would be the time to try moderate to vigorous intensity exercise. By this point a person can try running again at their normal pace. If the pain is decreasing this is a good sign, if it’s increasing take a step back.
Key Importances In The Rehab Journey:
- Seek medical attention from a healthcare professional to help assist your rehab journey
- If any pops or sharp pain appears, this is not a good sign which is a possible tear, if is the case seek medical attention immediately
- Monitor the pain and assess how you feel, if there is an increase in pain, drop down the load, if pain is decreasing, it is fine to increase the load
- Have proper diet, fluids and sleep to help improve recovery time
- Avoid drugs and alcohol as this can slow down recovery time