Heel Pain – Part 2 – Grumbling Achilles Tendon

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.

 

Related Posts

  • The Impact of Sitting All Day – Part 6

    Studies have shown that an alert body and active lifestyle boosts not just productivity, but also happiness and satisfaction levels. There is now an explosion of research studies that demonstrate the harmful effects of sitting all day, which I have covered in past blog posts.

    In my last blog post, "Taking a Break", I explored the reasons for taking a break and looked at the latest research on the length of break you need to take and the frequency. So now I want to focus on strategies to get you moving… Use an Exercise Ball for a Chair Unlike sitting in a chair, sitting on a exercise ball engages your core muscles and helps improve your balance & flexibility. Occasionally bouncing can also help your body interact with gravity to a greater degree than sitting on a stationary chair. Use the Stairs Walk up and down stairs, rather than take the lifts.  Even if you only walk up or down one flight of stairs and then take the lift the rest of the way it will have a positive impact on your health. Walk & Talk Meeting If you have an informal meeting with a colleague why not suggest a walk & talk meeting, weather permitting you could always go outside and get some fresh air too! Pedometer Using a pedometer will help you asses how many steps you take throughout the day. Taking a roundabout way to your desk, taking the stairs or walking to the next tube station as part of your commute will help you increase the number of steps you take daily. Exercise while you Sit at your desk An Amercian start up company, FitnessCubed, has come up with Cubii, an under-desk elliptical trainer that allows you to do basic exercise while you sit at a standard office desk. (It requires no changes to your existing desk set up.) They have also produced a mobile app that allows you to track your workout and you can also share your work out results – so you could even hold an inter-office competition.

  • Migraines – Part 2

    In part 1, I explained the difference between a headache and a migraine.  In this article I want to explore evidence for nutritional fixes to assit migraine sufferers. [...]

  • Top tips for preventing sports injuries

    Many sports injuries occur because people don't know how to prevent them. Here are some tips to help prevent injuries:

    1. Always wear the correct gear. Players should always wear appropriate and properly fitted protective sports gear such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and/or eye wear.
    2. Increase muscle strength.
    3. Increase flexibility. Stretch!
    4. Use the proper technique.
    5. Take rests.
    6. Follow the rules of your sport and play safe.
    7. Stop the activity if there is pain.
    8. Keep hydrated.
    Remember if you do get injured Vitality Therapy offers sports massage to help you recover.