CONTRARY TO POPULAR BELIEF, THE TENDON ISN’T USUALLY INFLAMED
The Achilles tendon is the connection between the calf muscles (gastrocnemius and soleus) and the heel bone (calcaneus). It is the thickest and strongest tendon in the body and can receive a load stress of up to 4 times body weight when walking, and over 7 times body weight when running! Achilles tendinopathy describes dysfunction of this structure which can normally be divided into one of two sub-categories: Achilles Tendinitis (inflammation of the Achilles tendon) or Achilles Tendinosis (degeneration in the tissue, in and around the tendon).
Contrary to popular belief, the Achilles is not usually inflamed. This is why the conventional treatment of rest and anti-inflammatory medication results in poor outcomes. The latest research suggests that Achilles tendon problems are normally degenerative – tiny tears (micro-tears) in the tissue, in and around the tendon.
While this may sound concerning, it is a rectifiable issue – but what exactly is going on? And how do I go about fixing it?
MOST CASES OF ACHILLES TENDINOPATHY ARE A RESULT OF OVERUSE
Achilles Tendinopathy is most commonly caused by overuse, or repeated movements during sports, work, or other activities. For example, if you do a lot of pushing off or stop-and-go motions when you play sports (think tennis, netball). Problems with the Achilles tendon may seem to happen suddenly, but usually they are the result of many tiny tears in the tendon that have happened over time.
Factors that can lead to Achilles tendinopathy are sudden changes to your training, for example:
- a new pair of trainers (especially if not suitable for YOU and YOUR running style – check out our shoe buying guide or recommended trainer list),
- sudden increase in mileage,
- suddenly adding very hilly routes to your training plan etc.
All of these issues can add extra stresses to the Achilles tendon without giving it enough time to adapt to them gradually first, which can then lead to problems. Other factors such as old injuries, scars etc can also affect the way your brain organises movement and lead to problems in the Achilles tendon. For example, the calf muscles can be overworking for inhibited gluteal muscles which can lead to extra stresses being placed on the Achilles tendon. Alternatively, (especially if the issue is on both sides), something more central such as the core may not be doing its job efficiently. As a result, the calf muscles may be overworking to compensate and give your body stability. This can again lead to extra stresses on the structure.
In reality (because nothing is ever simple!) most cases of Achilles tendinopathy will be as a result of a combination of all of the above!
YOUR ACHILLES PROBLEM WILL KEEP RETURNING, UNLESS YOU RESTORE BALANCE TO YOUR BODY
To resolve an Achilles tendon issue, you must first find out the true cause and remove any excessive stresses that are being placed on the structure. We would do in the very first initial assessment and treatment session, using specific re-positioning techniques and this will lead to a significant improvement in symptoms straight away.
To truly resolve the issue PERMANENTLY, you must then gradually increase the load on the structure and start a graded return to your normal activity levels. While rest and NSAIDs are commonly recommended to treat the condition this can actually lead to an exacerbation of symptoms once you start to return to running. By resting the calf completely without restoring balance to the body first, the calf muscle can become atrophied and weak from UNDER-use. When you then return to running you have a weaker calf muscle than when you first started having problems. Hence, even more stress is being placed on the degenerative tendon which can lead to even worse symptoms than before!
In some cases specific strengthening exercises may be needed to increase the strength in the glutes, hamstrings and adductor muscles so that the tendon is better supported, and to allow the tendon to adapt to higher loads before going back to normal training. Only when your tendon is sufficiently supported by other muscles doing their job, will your problem not return.
LET US FIND THE TRUE CAUSE OF YOUR ACHILLES PAIN