Blog 69 – Are You Wondering How To Cure Achilles Tendonitis Fast At Home? | Achilles Tendon Treatment

Blog 69 – Are You Wondering How To Cure Achilles Tendonitis Fast At Home? | Tendon Health

If you’re dealing with the nagging pain of Achilles tendonitis and want to know how to treat it quickly at home, you’re not alone. You might be surprised at how effective simple self-massage techniques and specific relief exercises can be.

By incorporating methods like pinch and pull or circular massages, along with targeted exercises such as eccentric calf raises, you can find significant relief.

But there’s more to take into account, including deep stretching routines and the best exercise tips, to guarantee a speedy recovery.

So, what’s the next step in your home treatment plan (and when might it be time to seek professional help)?  Let’s discuss this and more in our latest blog on Achilles Tendonitis.

Understanding Achilles Tendonitis & Its Common Symptoms

Overuse or improper stretching frequently cause Achilles tendonitis, an inflammation of the Achilles tendon that causes significant pain and discomfort in the back of your leg. Understanding this condition is essential for effective management and recovery.

Achilles tendonitis typically manifests as pain in the Achilles tendon, which can worsen with movement and make it difficult to put weight on the affected foot. You might also notice a swollen Achilles tendon, which can feel tender to the touch.

Achilles tendon pain could mean one of several different issues - it is always a prudent move to seek the guidance of a professional to ensure your treatment is tailored to the issue.

Several factors can contribute to the development of Achilles tendonitis, including flat feet, tight tendons, and arthritis. Overuse of activities such as running or improper stretching before exercise can exacerbate the problem.

Rest is vital for healing, as continued strain can worsen the inflammation and delay recovery. To reduce pain in the Achilles tendon, applying ice can help minimise swelling and provide temporary relief.

Knowing how to heal Achilles tendon pain entails incorporating appropriate home care strategies. Elevate your foot to reduce swelling, avoid weight-bearing activities, and make sure you’re giving your tendon time to recover. Understanding Achilles tendonitis and adopting these measures will empower you to manage your symptoms effectively.

Self-Massage Techniques for Fast Relief

Self-massage techniques can greatly reduce the pain and inflammation associated with tendonitis by loosening tight muscles and improving circulation. To quickly address Achilles pain at home, start by applying massage oil, lotion, or cream to reduce friction. Techniques like the pinch and pull method, upward and downward gliding, and circular massages can effectively target different areas of the Achilles tendon.

Here’s a quick guide to these techniques:

Technique Description
Pinch and Pull
Gently grasp the Achilles tendon between your thumb and fingers, then pull.
Upward Gliding
Use your thumb to slide upward along the tendon, applying moderate pressure.
Downward Gliding
Slide downward along the tendon with your thumb, easing tension.
Circular Massage
Employ circular motions with your fingers around the tendon to improve blood flow.

These methods not only help alleviate Achilles pain but also promote healing by enhancing circulation. For best results, perform each technique for five minutes, two to three times daily. Remember, consistency is key when learning how to heal Achilles tendon pain. Complement your self-massage routine with other home treatments like rest and icing to effectively cure Achilles tendonitis fast.

You can give yourself an Achilles tendon massage, or even better, having someone else do it!

Effective Tendon Relief Exercises at Home

Engaging in specific relief exercises at home can significantly speed up your recovery from Achilles tendonitis:

  • Calf Raises

    Start with eccentric calf raises, which involve slowly lowering your heel below the stair step level, promoting tendon healing by increasing collagen production. Perform 15 repetitions twice daily for the best results.

  • Toe Raises

    Incorporate calf muscle activation exercises like toe raises. Stand with your feet shoulder-width apart, slowly rise onto your toes, and then lower back down. This exercise strengthens your calf muscles, providing better support for your Achilles tendon.

  • Seated Heel Drop

    Another effective exercise is the seated heel drop. Sit with your knees bent and your feet flat on the floor. Lift your heels as high as possible, then slowly lower them. This targets the Achilles tendon directly, helping reduce inflammation and pain.

  • Ankle Circles

    Don't forget to practice ankle circles. While seated, extend one leg and rotate your ankle in a circular motion for about 30 seconds in each direction. This enhances flexibility and improves blood flow to the tendon.

Lastly, monitor your progress and adjust the intensity as needed. Consistency and proper technique are key. Utilise online resources for guidance and support to ensure you’re performing these exercises correctly [1, 2, 3, 4, 5].

Deep Stretching Tendon Routines for Healing

Incorporating deep stretching routines into your daily regimen can greatly alleviate the tightness and discomfort associated with Achilles tendonitis. These stretches focus on elongating the calf muscles and the Achilles tendon, enhancing flexibility, and promoting healing.

Here are three key stretches you can implement:

Calf Wall Stretch

Stand facing a wall with one foot in front of the other. Keep your back leg straight, heel on the ground, and bend your front knee. 

Hold for at least 5 seconds, then switch legs. Repeat five times with a pumping motion to increase flexibility [6].

Please watch this video from Sharp HealthCare for two great calf stretch exercises you can do in the morning.

Stand in front of a step, then place the ball of your affected foot on a step and slowly lower your heel below the level of the step.

Hold this position for 5 seconds and return to the starting position. Repeat five times to target the Achilles tendon [7].

Here is a easy to follow video tutorial from Physiotherapist Aaron Swanson on how to perform this exercise properly.

Stand facing a wall, place your toes against it, and gently lean in until you feel a stretch in your Achilles tendon and calf. Maintain this position for 5 seconds, then relax. Repeat five times with controlled, deep stretches [8].

Here is a great video tutorial from Vertias Health on how to correctly perform this exercise.

Incorporate these deep stretching routines daily to reduce tightness and expedite the healing process of your Achilles tendonitis.

Tips for Optimal Exercise Performance

After mastering deep stretching routines, it’s important to focus on tips for best exercise performance to make sure your Achilles tendon heals effectively and efficiently:

  • Warming Up

    Start by warming up before exercising; this increases blood flow and reduces the risk of injury.

  • Proper Form

    When performing exercises, maintain proper form to specifically target the Achilles tendon. Small deviations in technique can lead to further strain and prolong recovery.

  • Progressive Load

    Gradually increase the intensity and duration of your exercises. Overloading the tendon too quickly can worsen your condition. Balance is key—push yourself, but know your limits.

  • Rest Days

    Rest days are essential; they allow the tendon to recover and adapt to the exercises you're performing. Neglecting rest can lead to overuse injuries, setting back your progress.

  • Hydration & Diet

    Stay hydrated and maintain a balanced diet rich in proteins and essential nutrients to support muscle recovery and overall exercise performance. Proper hydration aids in muscle function and reduces the risk of cramps and stiffness.

  • Listen To Your Body

    Finally, listen to your body—if you experience increased pain or discomfort, it may be a sign to ease up.

Follow these tips to improve your exercise performance and promote faster healing of your Achilles tendon [9, 10, 11, 12, 13, 14, 15].

When to Seek Professional Help

If your Achilles tendonitis symptoms don’t improve after a few weeks of consistent at-home care, it’s important to consult a healthcare professional for further evaluation. Persistent pain and discomfort might indicate the need for a more tailored treatment approach.

Here are three key reasons to seek professional help:

If you experience intense pain or find it difficult to walk, immediate medical attention is vital. 

This could indicate a more serious condition, such as a partial or complete tendon rupture [16].

If your symptoms are getting progressively worse despite your best efforts at home, an experienced Podiatrist can offer advanced interventions.

This may include imaging tests to assess the extent of the injury [17].

When home remedies and exercises fail to bring relief, a physiotherapist can develop a personalised rehabilitation plan.

This might involve modalities like ultrasound therapy, custom orthotics, or even surgery in severe cases [18].

Early intervention and proper medical guidance can prevent long-term complications and expedite your recovery, giving you the freedom to return to your daily activities without pain [19].

Summing It All Up...

To sum it up, you can take the reins of your Achilles tendonitis recovery with self-massage, relief exercises, and deep stretching routines. Optimising exercise performance and being mindful of symptoms will help you recover. 

However, if pain persists or worsens, don’t hesitate to seek professional help. Remember, it’s a marathon, not a sprint—consistency and patience are key to healing effectively and preventing long-term complications.

Self-massage techniques can help alleviate pain and improve blood circulation to the affected area.

Specific relief exercises can strengthen the surrounding muscles and tendons, aiding in recovery.

Deep stretching routines are essential to maintain flexibility and prevent stiffness.

If symptoms continue or worsen, consulting a healthcare professional is advisable to rule out more serious conditions and receive tailored treatment plans.

You don’t need to put up with Achilles Tendonitis any longer.  Our team of experienced Podiatrists have the education and experience to get you moving pain free again.  Take control today by booking in online or call us today on (03) 8104 9270 to get this issue sorted once and for all.

Picture of Bellevue Podiatry Health Care Treatment

Bellevue Podiatry Health Care Treatment

Bellevue Podiatry has been serving the people of Rosanna and its surrounding suburbs for over 10 years. We have the qualifications, experience and education to effectively treat any lower limb condition or injury that requires expert podiatry care.

Achilles Article References

[1] https://www.healthline.com/health/achilles-tendinitis

[2] https://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/diagnosis-treatment/drc-20369025

[3] https://www.oxfordhealth.nhs.uk/podiatry/wp-content/uploads/2013/12/Calf-muscles-stretches.pdf

[4] https://australian.physio/inmotion/strategies-treating-lower-limb

[5] https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold

[6] https://www.healthline.com/health/achilles-tendon-stretch

[7] https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions-muscle-bone-and-joints/achillies-tendinopathy/

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2658946/  

[9] https://www.healthline.com/health/achilles-tendinitis

[10] https://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/diagnosis-treatment/drc-20369025

[11] https://www.oxfordhealth.nhs.uk/podiatry/wp-content/uploads/2013/12/Calf-muscles-stretches.pdf

[12] https://australian.physio/inmotion/strategies-treating-lower-limb

[13] https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold

[14] https://sma.org.au/wp-content/uploads/2017/08/childrensafetyguidelines-fulldoc.pdf

[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6572041/

[16] https://www.healthline.com/health/achilles-tendinitis

[17] https://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/diagnosis-treatment/drc-20369025

[18] https://www.oxfordhealth.nhs.uk/podiatry/wp-content/uploads/2013/12/Calf-muscles-stretches.pdf

[19] https://australian.physio/inmotion/strategies-treating-lower-limb

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