Key Takeaway:

Using the R.I.C.E. method, wearing supportive shoes, sticking to low-impact activities, and attending physio treatment can all help manage Achilles tendonitis.

Best Tips for Achilles Pain 

Achilles pain is a common condition, especially among athletes and runners. Achilles tendonitis can be incredibly painful and disruptive to daily life. We’re sharing our best tips on how to manage Achilles pain and why physio treatment can provide relief and help restore functional movement. 

Where and What Is Your Achilles? 

The Achilles is the tendon that connects your calf muscle to your heel bone. If you feel behind your ankle and above your heel, the thick band of tissue is your Achilles tendon. 

The Achilles tendon is the body’s thickest, most powerful tendon and enables us to climb, run, walk, and jump.

What Is Achilles Tendonitis? 

Achilles tendonitis is inflammation of the Achilles tendon and surrounding tissue. It is often a result of repetitive motions and overuse that result in inflammation and irritation. This inflammation of the tendon can cause stiffness, swelling, and pain in the heel, ankle, and calf. 

Left untreated, it can lead to serious complications, such as an Achilles tendon rupture. Achilles tendonitis is a common condition in runners and athletes.

Symptoms of Achilles tendonitis vary but may include: 

  • Pain and stiffness at the back of your lower leg just above your heel 
  • Heel pain
  • Ankle pain
  • Leg weakness
  • Tenderness or stiffness in your Achilles tendon
  • Swelling around the Achilles tendon
  • Swelling behind the ankle
  • Calf stiffness
  • Increased discomfort after exercising, climbing stairs, or playing sports
  • Pain that is worse in the morning

 

physio doing calf stretch on yoga mat

How to Manage Achilles Tendonitis at Home

Achilles pain can interrupt daily life and make it difficult to go about your normal day. Fortunately, there are ways to manage Achilles tendonitis at home to help ease symptoms. 

One of the most popular methods for managing Achilles tendonitis at home is RICE: Rest, Ice, Compression, and Elevation. 

  • Rest — Allow your Achilles tendon to rest, avoid activities that make it worse, and stick to low-impact activities 
  • Ice — Ice your Achilles up to 20 minutes at a time several times a day, be careful not to overuse ice 
  • Compression — Use surgical tape or athletic wrap for mild compression, avoid excessive compression as it can restrict healing blood flow
  • Elevation — Lie down with your foot above the heart to help reduce swelling

 

REST is an effective way to manage initial Achilles pain but it is important to include other strategies for continued management. 

Other ways to manage Achilles tendinitis at home include: 

  • Wear supportive, well-fitting shoes 
  • Consider custom orthotics or heel lifts
  • Avoid walking barefoot
  • Avoid overstretching your Achilles tendon 
  • Avoid walking or running up steep hills or on uneven ground
  • Wear a splint at night if recommended by your doctor
  • Wear a walking boot or walking cast if recommended by your doctor
  • Slowly increase the intensity of workouts and exercises 
  • Warm up before you play sports or exercise, with a special focus on gentle stretches for your calf muscles
  • Vary your exercises and activities to avoid repetitive motions that stress your Achilles tendon 
  • Avoid activities or sports that worsen symptoms
  • Follow your healthcare provider’s recommendations and instructions for protecting your Achilles tendon 
  • Attend physical therapy or Achilles physio treatment

 

How a Physio Helps Manage Achilles Tendonitis 

Achilles tendonitis physio utilises targeted exercises, stretches, massage, and cutting-edge treatments to help decrease Achilles pain and restore function. 

Our physiotherapists use a personalised mix of targeted exercises and advanced treatments and tools to address the root cause of your Achilles tendinopathy.

Achilles tendonitis physio can help:

  • Restore range of motion
  • Improve mobility
  • Reduce pain
  • Decrease swelling
  • Reduce stiffness and tenderness
  • Restore function

 

shockwave therapy machine for physio

Our Available Achilles Physio Treatments

At Physio Pro, we evaluate your individual situation and health history to create a custom treatment plan. We focus on rebuilding strength and restoring overall movement. 

Our treatment covers all movement types, including functional, isolated, stationary, fast, and more. Our goal is to allow you to enjoy your favourite sports activities and go about your normal life comfortably again. 

Depending on the extent of your injury, health history, and your current abilities, we have an extensive range of treatments we utilise in Achilles physio. We find the right combination of exercises, tools, and treatments to maximise relief and get you on the quickest path to healing.  

After evaluating everything from how you stand, walk, and squat to your typical daily routine, we’ll develop an Achilles physio treatment plan tailored to your situation and goals. We’ll also discuss your goals for treatment and make sure you feel informed about the entire treatment process.  

Along with exercises designed to improve mobilisation and restore function, we use a variety of complementary physio treatments to manage Achilles tendonitis.   

Some of our most popular Achilles physio treatments include: 

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Regain Strength and Function with Achilles Physio Treatment

It is important to get treatment for Achilles tendonitis as soon as you notice symptoms. The more extensive the damage and the longer it is ignored, the harder recovery will be.

With commitment to the right rehabilitation exercises, using the RICE protocol, and physiotherapy, it is possible to manage symptoms of Achilles tendonitis. 

Physiotherapy can play a vital role in treating and managing Achilles tendonitis. At Physio Pro, we specialise in non-invasive Achilles tendonitis physio treatment. We can develop a personalised treatment program to help you regain function and relieve Achilles pain.

Contact our friendly staff to make an appointment at one of our convenient locations in the Perth metro area. With offices in Como and Floreat, along with home physio services, our physio team has been proudly serving the Perth area for over 20 years. 

Contact us by phone at Floreat Physiotherapy on (08) 9383 7819 or Como Physiotherapy on (08) 9450 1990 or fill out our online contact form.