Heel Pain – Part 2 – Grumbling Achilles Tendon 5 Jan 2019
Last week I discussed Plantar Fasciitis one of the major causes of heel pain, this week I am going to discuss a grumbling achilles tendon, or to be technically correct, non-insertional Achilles tendinopathy, he other major cause of heel pain. Although a rupture of the Achilles is well known, it is actually more common to have what is known as a grumbling Achilles. The pain is felt at the back of the heel above where the Achilles tendon joins the bone. It feels stiff and swollen, particularly in the morning and can prevent the sufferer from taking part in sport. Sometimes the pain is lower down where the tendon joins the bone.
How can I tell if my heel pain is a grumbling achilles tendon?
You may have swelling over or either side of your achilles tendon which runs from your heel to your calf muscles. The skin over the achilles tendon may be red and/or hot. If you sit down with your feet on the floor and raise your foot, as you use your achilles tendon you may hear a crackling sensation.
What causes a grumbling achilles tendon?
The tab on your shoe rubbing against your achilles tendon.
Failing to warm up properly before playing sports.
Over use of the tendon from intensive training, e.g. running
Scar tissue from a previous injury.
High impact on hard surfaces e.g. any sport where you jump or tennis.
What can I do to help myself?
If you are in pain then rest and ice your tendon, to ice it wrap ice cubes in a tea-towel and hold against your tendon for 5 - 20 minutes, every 2 hours for 2 -3 days and then 3 times a day.
The key to preventing further bouts is to ensure your are wearing appropriate footwear for the sport you are doing, ensure you warm up and cool down properly and always stretch your calf muscles.
In addition a deep tissue massage release any tension in the tendon, remove scar tissue and ensure that your calf muscles are flexible.