Achilles Tendinitis Exercises San Diego

Achilles Tendinitis Exercises

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We demonstrate Achilles Tendinitis exercises in the video below. Achilles tendinitis exercises that focus on loading the Achilles tendon have been shown to have significant outcomes in pain and function. Many Achilles tendonitis rehab plans fall short by showing patients very low level exercises such as stretches and foam rolling. That is not to say those exercises are not helpful for a patient, they might be. With a successful achilles tendinopathy exercise program, we have find the most challenging strength exercises that patients do well. If a patient has been performing the same exercises for 12 weeks, they are not being challenged sufficiently!

Every achilles tendinopathy rehab program is different. A patient may start achilles tendon exercises at a different point than the next. It depends on the patient’s achilles tendonitis exercise tolerance to Achilles tendon loading and goals around the outcome of treatments. A sedentary individual with a goal of walking pain free will have a significantly different program from an in season college basketball player.

Example of Achilles Tendinitis Exercises

Achilles Tendinitis Exercises San Diego

A recent patient dealing with Achilles tendinitis is a high level amateur tennis player and plays pickleball for fun. She had Achilles tendinitis for 1 month, with prior history of multiple calf strains on that leg. She did not seek treatment as she thought the pain would subside. The pain slowly worsened until she was unable to play tennis and pickleball due to Achilles Pain.

Achilles Tendinitis Exam and Treatment

We went through a thorough Achilles tendinitis exam and treatment on the first visit. The lower leg with achilles tendinitis was significantly more weak than the other leg. For example, we performed a single leg calf raise endurance test. The uninjured leg, she performed 40 easily in 1 minute. On the injured side, she performed 20, with poor movement quality starting at 8! An important note, she felt some soreness but it did not get worse with challenging the tendon with exercise.

Challenge with Exercise

Knowing pain was not a limiting factor, we were able to prescribe daily, calf loading exercises to improve strength. This was the obvious improvement that was needed to help her injury. After 2 weeks, she showed significant improvement in pain. She was able to perform the same number of reps unbroken as the healthy leg at that point. At this point we progressed to dynamic exercises such as pogo hops, squat jumps, and four square hops. She had minor discomfort at first, but as she performed the plyometrics pain started to dissipate and confidence increased.

It was very important to keep progressing this tennis athlete quickly, and get her to more sport specific activities. This, with graduated return to play, will help avoid recurrence of Achilles injury, and avoid future injury.

If you are looking for a well rounded assessment and detailed treatment plan, schedule with us! Don’t let prior poor physical therapy for Achilles tendinitis deter you from finding the right treatment approach. Our team of sport chiropractors are trained to assess, treat, and prescribed exercises for achilles tendinitis and other causes of heel pain. We are located in Mission Valley, San Diego near the neighborhoods of La Jolla, Scripps Ranch, and Point Loma!

Achilles Tendinitis Treatment San Diego

Achilles Tendinitis Treatment

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What is Achilles Tendinitis and Tendinopathy?

When looking for Achilles tendinitis treatment, it is first important to understand the condition. Achilles tendinitis is characterized by pain, and sometimes swelling along the Achilles tendon. Achilles tendinosis is pain that has become chronic (lasting 3+ months). At this stage of the injury, the tendon begins to show degenerative changes. Achilles tendinopathy is more of an umbrella term for pain and dysfunction at the Achilles tendon. Achilles tendinopathy is a product of applying load to the tendon which exceeds the ability of the tendon to withstand load.

For example, a completely sedentary individual decides they want to start walking daily. They begin walking 5 miles per day up steep hills. After 3 weeks, they develop Achilles tendinitis in both lower legs. Why? The tendons were not in good condition with minimal activity demands, and then were put in a position of high strain (5 miles walks). Couple that with very minimal recovery between sessions (performing every day) and Achilles tendinitis may develop. If that same individual began their exercise program walking every other day, on flat ground starting with 10 minutes and slowly increasing the time of the walks, they would have likely have much more success in properly introducing strain to the tendons to avoid injury!

Achilles Tendinitis Treatment

Treatment Methods

Achilles tendinitis treatment generally consists of controlling the pain. Activity modification, NSAIDS, ice/heat, various manual therapy, and stretching to the calf muscles help with this aspect. In the video above, we discuss examination procedures for the Achilles and lower leg. We also show treatment options such as Active Release Technique for Achilles tendinitis, and Graston Technique for Achilles tendinitis. Active Release Technique involves identifying tight portions of the muscles that are causing excessive tension on the Achilles tendon. Once identified, the practitioner shortens the muscle, applies firm pressure and has the patient actively lengthen the muscle. This helps loosen the muscle, break down adhesions in the muscle fibers, and promotes blood flow for healing.

Graston technique for achilles tendinopathy involves using metal tools to rub along the Achilles tendon. This promotes blood flow to the the tendon which helps promote healing to the injured tendon. The manual treatments are designed to help decrease pain and allow the patient to strengthen the tendon successfully. For long term resolution of achilles tendinopathy, loading exercises are key.

Shockwave for Achilles Tendinitis

A new treatment modality has been shown to be effective at helping resolve chronic Achilles tendinopathy. Shockwave therapy utilizes high energy sounds waves which penetrate deep into the tissues. This results in improvement in blood flow, break down of scar tissue, and improve the healing response to the injured area. Read more about shockwave therapy here.

Shockwave Therapy for Achilles Tendinitis

Exercises for Tendinopathy

The most recent literature in the past several years shows that Achilles tendinitis treatment must include loading exercises to the Achilles tendon. Various eccentric, isometric, concentric loading exercises have been tested and shown to help decrease symptoms while strengthening the tendon/muscle complex. When Achilles tendonitis exercises are performed, it is ok to work through some pain. As the function of the muscles and tendons improve, the pain will begin to dissipate and not return. Achilles exercises take patience, and consistency but will help significantly with Achilles tendinitis symptoms. Ultimately, strengthening, and proper return to play will help avoid nagging Achilles tendinitis symptoms. Check out our achilles tendinitis exercise video for examples of progressions we use in the office.

Exercises for Achilles Tendinitis