Achilles Tendonitis: A Guide for You to get Pain Free

The Achilles tendon is the thickest and strongest tendon in your entire body. It connects your calf muscles to your heel bone. You use it every time you walk, run, jump, or stand on your tiptoes. Because it does so much work, it can sometimes become sore and swollen. This is called Achilles tendonitis. This pain can be caused suddenly from an injury or a gradual build up of pain due to wear and tear or improperly fit footwear. At HealthWalks clinics, Truro and New Glasgow, we help people understand why their heel hurts and how to make it feel better so they can get back to being active.

What is Achilles Tendonitis?

Tendonitis is a big word that means a tendon is irritated. When the tendon is injured or overworked, tiny tears can form. This makes the back of the heel feel stiff, painful, and sometimes warm to the touch. Specifically, pain is often worse when getting up in the morning or up from rest.

Why Does It Happen?

There are a few reasons why someone might develop this condition:

• A Sudden Change: Increasing your exercise too quickly (like running two miles when you usually run one).

• Tight Muscles: If your calf muscles are very tight, they pull on the Achilles tendon constantly.

• Foot Structure: If your feet "roll in" (overpronation) or "roll out" (supination), it puts extra stress on the tendon.

• Worn-out Shoes: Shoes that do not support your heel properly make the tendon work much harder than it should. Wearing shoes that are too big to get width can also irritate going up the back of the heel where there may be too much slippage.

How We Help: The HealthWalks Approach

As foot experts, we look at how your feet move to find the root of the problem in order that you don't have a flare up. Here are 6 ways we help the Achilles tendon heal:

1. Heel Lifts

A small insert called a heel lift can be placed inside your shoe. This slightly raises your heel, which "shortens" the distance the tendon has to stretch. This gives the tendon a chance to rest and heal while you walk.

2. Custom Orthotics

If your foot is tilting the wrong way, it can "twist" the Achilles tendon like a rope. A custom orthotic keeps your foot in a straight, neutral position so the tendon can pull in a straight line. Read more about orthotics here: https://www.healthwalks.ca/custom-orthotics

3. Footwear Education

Not all shoes are created equal! We help you find shoes with a firm heel counter (the back part of the shoe) and the right amount of flexibility to protect your tendon from getting squeezed or stretched too far.

4. Supportive Footwear

Wearing shoes with proper support is key to relieving pressure on your Achilles tendon. If you’ve noticed damage to the back of your shoes, it may be contributing to your pain—especially if you have wide feet and wear shoes that are too long for width. This can cause heel slippage, leading to friction that exacerbates Achilles tendonitis. Get properly fitted by our foot specialist here: https://www.healthwalks.ca/professional-shoe-fitting

5.Splint

To prevent further pain, avoid going barefoot or wearing unsupportive shoes. Opt for footwear with a slight heel lift, such as runners with a thicker heel, and wear slippers or sandals right after getting out of bed. Our foot specialist recommends Bauerfeind Achilles Splints for around-the-house support.

6. Pain Relief Cream

If your Achilles tendon is particularly sore, you might reach for over-the-counter pain relievers like ibuprofen or acetaminophen, but we prefer anti-inflammatory creams. They act faster and don’t need to pass through the stomach, making them gentler on your system. For short-term relief, we recommend speaking with your pharmacists about a pain relieving cream.

Tips for Home Recovery

If your heel is hurting, you can start the healing process with these steps:

• Ice: Apply ice to the back of your heel for 15 minutes after playing outside.

• Gentle Stretching: Once the sharp pain is gone, very gentle calf stretches can help loosen the muscles.

• Rest: Switch to activities that don't involve jumping, like swimming or riding a bike, for a little while.

**Professional Tip: It is important to treat Achilles pain early. If you ignore it, the tendon can become weaker over time. Seeing a professional helps ensure your feet stay strong for years to come.

Personalized Care

At HealthWalks, we understand that each patient is unique. Our foot specialists work closely with you to develop a personalized treatment plan that addresses your specific needs and lifestyle. Our focus is on providing effective, non-invasive treatments whenever possible, ensuring that you receive the best care and support.

Don't let foot pain or discomfort hold you back. You can book online to see one of our foot specialists or see our pedorthist for an online video consult if you live outside our clinic areas. Book with HealthWalks today and start your journey to healthier, happier feet. 

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Blog Disclaimer: HealthWalks Inc. blogs are provided for general information and educational purposes. They are not intended to be or a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified health provider for medical guidance.