Tendons are tissues that connect muscles to bones so that the human body can move. The tendon (Achilles tendon) connects the calf muscle to the heel bone in the lower leg. Pain in the armpits (Tendinitis or Achilles tendinopathy) is a condition in which the tendons become inflamed and painful. This condition is often the result of overuse of the tendons, especially in people who try to overload the tendons without building strength properly first, such as participants in competitive sports on the weekends. You can treat most cases of back pain at home, but you should still see your doctor to determine the most appropriate treatment for your injury.
Step
Method 1 of 2: Treating Headaches
Step 1. Visit a doctor
Before trying to treat a sore back on your own, you should consult a doctor. Your doctor will give you a proper diagnosis and develop a treatment program specifically designed for your injury.
- Make sure you tell your doctor about all of your recent increases in physical activity involving the lower leg as this is most likely the source of the injury. Your doctor will give you an estimate of how long you should limit activity.
- If your hip pain is severe or you experience sudden paralysis of the arch (flexion) of your foot, see your doctor immediately. You may have torn or damaged tendons, which is a more serious diagnosis.
- The more common symptoms of a sore throat that require immediate medical attention include mild to moderate pain in the back of the foot or above the heel, especially after exercise or exercise. You may also experience sensitivity to pain or stiffness in the area of the injury, which is usually felt first thing in the morning.
Step 2. Rest your tendons
One of the first things you can do to help recover from an injury is to give your foot enough rest. You don't need to rest your legs completely, but avoid running, climbing stairs, and other high-impact activities that put a strain on the tendons.
- Depending on the severity of the tendonitis, you may need to rest the tendon from a few days to months. Listen to your body and get used to slowly returning to high impact activities.
- While resting the tendons, switch your training options to light impact sports such as cycling, elliptical training, and swimming.
Step 3. Apply ice to the calf to relieve pain
Applying ice to the injured area can relieve swelling and pain. Place the ice pack on the sore calf area for 15 minutes. You can repeat it as needed throughout the day when pain occurs.
- If it looks like it's going to hurt, you can also apply ice to the calf after a workout or exercise.
- Applying ice can be done for up to 20 minutes, but stop immediately after so that the skin can warm up again. Otherwise, your skin will be numb.
Step 4. Take a commercial pain reliever
You can take acetaminophen or an NSAID (non-steroidal anti-inflammatory drug) such as ibuprofen or naproxen to relieve the pain and swelling caused by an ache. Always follow the instructions for use carefully and do not take more than is allowed for each drug.
- Try to use it in the short term, about 7-10 days.
- Even if you follow the directions for use, most commercial pain relievers are not for daily use. Consult a doctor before using OTC medication for an injury that is more than a month old.
- If your doctor prescribes a stronger pain reliever, you should take it as directed by your doctor.
Step 5. Use a compression bandage or tape
Cover the sole of the foot and lower leg with an elastic bandage or a compression bandage. Compression helps relieve swelling and limits movement in the injured area.
Step 6. Raise both legs above chest level to relieve swelling
Keep the injured tendon above heart level to reduce swelling. If you can find a comfortable position, try to lift your legs too when you sleep.
Step 7. Avoid smoking and the use of other tobacco products
Smoking will slow recovery by reducing blood supply and slowing tissue repair. You can speed up healing time by staying away from all tobacco products while recovering from an injury.
Step 8. Wear footwear that protects the tendons
Athletic shoes that support the arch and absorb impact on the heel will help relieve pain and speed healing. In addition, shoes with a softer back heel will prevent unnecessary irritation of the tendons.
- In some cases, your doctor or therapist can suggest several types of orthotic inserts. This device is inserted in the shoe to increase support for certain areas of the foot.
- Orthotic devices usually help with the insertion of a sore shin (the lower part of the foot where the tendon is inserted into the heel) because this area is easily irritated by certain footwear.
- If the pain is severe, your doctor may recommend special boots for recovery to keep the foot flexible and the tendons from straining. This step is usually short term because prolonged use will weaken the calf muscles.
Step 9. Ask your doctor about cortisone injections
Cortisone is an effective anti-inflammatory drug. Cortisone injections are often used to relieve pain and swelling. However, due to the increased risk of damage to the tendon, doctors do not recommend this injection option until last resort.
Step 10. Consult a doctor regarding surgical options
If the combination of treatment and physical therapy doesn't improve your condition for 6 months or more, your doctor may decide that you need surgery. Some of the choices include:
- Gastrocnemius Recession. This surgery lengthens the calf muscles to take some of the pressure off the hamstrings.
- Debridement (removal of damaged tissue or foreign bodies from the wound) and repair. This surgery removes the portion of the tendon that is damaged, and usually only on tendons with less than 50% damage.
- Debridement with tendon transfer. For tendons that are more than 50% damaged, the tendon from the thumb is transferred to the tendon when the portion of the damage is removed so that the tendon is strong enough to function.
Method 2 of 2: Building Tendon Strength
Step 1. Consult a physical therapist
For severe cases such as back pain, it's best to consult a physical therapist to get a tendon strengthening program that's appropriate for your injury. Your physical therapist will tell you to start with light exercises and work your way up to exercises that put more strain on the tendons.
Even in mild cases where the services of a physical therapist are not required, keep in mind that tendon strengthening and stretching options are always recommended when healing the tendon
Step 2. Do the toe stretch
The trick, sit in a chair with both heels on the floor. Grasp your big toes and pull them up and back toward you. Hold this position for 15 seconds for the first time, but increase gradually to 30 seconds.
This exercise can be done up to four repetitions each time and five times a day
Step 3. Perform the calf-plantar fascia stretch
To do this, sit on the floor or mat with your legs spread apart and your knees straightened. Wrap a towel around the sole of the injured foot so that it passes just under the toes. Pull the towel with both hands to stretch your legs up toward you. Hold this position for 15-30 seconds.
You can do this exercise up to four repetitions and five times per day
Step 4. Perform calf stretching exercises
This basic exercise is great for stretching your calf muscles and hamstrings. Place one foot behind you with the heel flat on the floor. Lean against the wall with both hands and place your center of gravity on the bent front leg. Hold this position for 10 seconds. You will feel a strong tug on the instep of the calf.
You can repeat this exercise up to 20 times on each leg each day
Step 5. Perform bilateral heel drops
The heel drop is an eccentric exercise, meaning it tightens the muscles as they lengthen making them great for stretching. To do this, stand with your feet halfway up the stairs, then raise both heels before lowering them as low as you can. Since the back of your foot is hanging in the air, your heel should be lower than your foot. Do it in a slow, controlled motion for 20 repetitions.
- As you build strength, you can start using weights to increase your strength during your workout.
- You can also do a single heel drop, which is essentially the same but you only use one leg. Always initiate bilateral heel drops, and consult your physical therapist first as these exercises have the potential to exacerbate tendon damage.
Step 6. Prevent back pain from appearing again
You can take several steps during exercise to prevent the tendon from re-injuring (or not getting injured at all). We recommend that you:
- Start slowly and increase activity level gradually as you train and exercise.
- Do stretches every day
- Focus on calf muscle training.
- Alternate light and heavy impact exercises.
Tips
If you wake up in the morning with sore throats, your doctor will recommend using a night brace to keep your legs flexible while you sleep
Warning
- This article provides information about a specific injury, but should not replace professional advice. See a doctor if you are injured. Consult a physical therapist before undertaking any rehabilitation program.
- Seek immediate medical attention if you experience severe pain in the tendon area or are unable to bear weight on the injured leg. You should seek professional help if your feet cannot point down. Both are signs of tendon damage and not just tendonitis.
