Achilles tendonitis

Achilles tendinitis

Cause and symptoms

Achilles tendinitis can occur as a result of overuse or injury.

The pain is at the top against the calf muscle, in the middle or on the back of the heel bone, where the Achilles tendon attaches.

You may experience stiffness when you move your foot and often the first steps of the day will be painful. However, the pain will typically subside when you start to move. Your tendon is thickened and will be tender when you grasp it. In some cases, there may also be redness and warmth around the tendon.

What can you do yourself

You should try to relieve your foot as much as possible from activities that cause you pain. During this period, you can instead do strength training and stretch the muscles around the foot and lower leg, thereby preventing relapse.

When you experience an improvement in your symptoms and return to your usual activities, you must gradually increase the intensity and duration to avoid overloading your muscles and tendons again.

You can choose shoes with a soft shock-absorbing sole.

Exercise

It is important that you stay active and start exercising. Exercise is effective in reducing pain and discomfort, as well as preventing new discomfort in the body.

Below you will find a number of exercises to treat and prevent pain. You can do all the exercises every day and with both legs.

If you experience that the known pain worsens after you have done the exercises, you should stop and wait a few days before resuming training.

Stretching of calves and Achilles tendons

Repetitions: 3x20 sec.

How to do it: Stand with your toes and forefoot on a step. The heel must be clear of the step. Slowly lower the heel so that you feel a stretch in the Achilles tendon and calf muscle.

Strengthening exercise for the arch muscles under the foot

Repetitions: 3x10 sec.

How to do it: Stand with your side against a wall. Lift the leg closest to the wall and place it against the wall with the hip and knee slightly bent. On your standing leg, the knee should be straight. Press the lifted knee and lower leg against the wall as if you were going to move it. Feel your muscles under the foot of the standing leg work to hold the position.

Strength exercise for calf muscles

Repetitions: 3x10 repetitions

How to do it: Stand with your feet and toes slightly apart, pointing straight ahead. If necessary, have a chair by your side that you can lean on. Slowly bend down at the hips and knees until your knees stick out over your toes. Feel a stretch in the calf muscles. Keeping your knees bent, now lift your heels off the floor. Balance with your heels lifted for a few seconds before slowly lowering your heels again, straightening your hips and knees. Make sure you keep your back straight throughout the exercise.