Hi everyone, I just thought I would give you guys some tips on how I overcame chronic Achilles pain. I know how frustrating and debilitating it can be so I thought I’d share some advice on how I treated myself and hopefully you can use these tips to overcome pain and stiffness in the Achilles too. Whether its tendonosis or tendonitis the rehabilitation process is the same. But To be more specific in this tutorial I am referring to pain and stiffness in the midportion of the Achilles which is highlighted in the diagram. I struggled with Achilles pain for many months and couldn’t.
Run or play basketball but after a few weeks of this protocol I am back to 100. As you can see here I still have a little swelling or nodule around the Achilles but no pain or stiffness at all. I just went for a run so I I would normally come home and ice it down just to prevent any inflammation and swelling. It is important to do this if you want to avoid reinjuring your Achilles. So yes, use ice post exercise and if you have tight Achilles or calves use heat before exercise. These things combined with the following exercises.
Really help to improve the integrity of the tendon fibres and reduce scar tissue build up. So the protocol that worked for me involved undertaking eccentric loaded heel drops over an edge. Eccentrics are the lowering phase of the heel drop. We want to remove the concentric or rising phase as much as we can in the early stages as this can have an impact on the alignment of the collagen fibres that are laid down. So there are two variations of this heel drop exercise that you would want to use.
Achilles Tendonitis Tendonosis Treatment How I Cured My Achilles Tendon Pain Stiffness
First exercise is performed with a straight leg. So Drop down in a slow and controlled manner and use both legs to push back up. Second variation is done with a slightly bent leg so you can target the lower portion of the leg and the soleus muscle a little more. Perform both of these exercises daily for 3 sets of 15 reps. Remember to do both legs the same to avoid future muscle imbalances. Choose a weight that is challenging so that when you hit your 15th rep on the last set you are really starting to fatigue. Be controlled.
In every rep. For maximum results do this 2 x per day. Maybe a morning and night session. Yes it is time consuming but well worth the effort. Another thing I used in my rehab was these awesome Achilles braces. They really took the stress of the Achilles and gave it time to heal. They have a super comfy silicone insert stitched into them that moulds around the Achilles and are just generally awesome quality all round. They also come with 2 heel lifts per pack. I used these in the early.
Stages just to limit my range of motion in my ankle which helped reduce pain. They fit into my running or basketball shoes very well and also hold the Achilles in a way that helps it maintain its alignment. It also provides pretty good ankle support. These braces were quite difficult to track down so to make it easy for you guys I’ll try put a link in the description box below. I purchased 2 of them as I thought of it as an investment into 2 pain free Achilles for the future but I am sure you would be fine with just one.