Achillies Tendon Pain Solutions
Bondi Junction Eastern Suburbs Sydney - Physio Explains

Many of us turned to running as an outlet during the pandemic. Whilst a lot of us enjoyed running, some may have endured a niggle in the back of your ankle. Taking time off for it to heal is a natural reaction and you will find it gets better, until you start running again and the pain comes back. This is a typical scenario that happens to patients with Achilles Tendinopathy, otherwise called Achilles Tendon Pain.

Tendinopathies develop when a tendons load exceeds its capacity. The load is the amount of strain the tendon is placed under over a period of time. We usually scale up our load too quickly and the tendon does not have the structural integrity or capacity to withstand the strain placed across it. It develops into a state of disrepair within the tissue, which leads you to the pain you’re feeling. This blog will explain you how your tendon functions and show you how to build your tendon capacity.

Tendinopathies usually present in a consistent manner with several hallmark features:

1. Point Tenderness

2. Follows Load Increase – running, walking, jumping.

3. Morning Pain

Tendons are sensitive and need time to build up tolerance to load.

Optimise your load, scaling your distance back in the initial stage of your rehab and progressively building it back up. Increase your weekly distance by no more than 10%

Symptom control is extremely important, aiming to get the pain down to a manageable level with isometrics which will decrease pain and increase tendon capacity.

The exercise that we suggest is the Soleus Wall sit.

Place your back to the wall and bring yourself into a partial wall sit position ( halfway will do fine ) bring yourself into a calf raise with both feet, lift your good foot up. Hold yourself in this single calf raise position.

Do this for 30 seconds, 5 times per day. 1-2 minutes of rest between east set. You can progress this by placing a heavy backpack over your front during the exercise.

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