How to self manage Achilles tendon pain and when to see physiotherapist
Achilles tendon pain can often be managed at home, with resistance training and by modifying aggravating activities. Some pain or discomfort during exercise is okay and safe. If your Achilles tendon warms up as you exercise and doesn’t feel worse the next day, it is a good sign.
5 ways to manage Achilles tendon pain on your own
- Calf raises build up your strength and capacity to tolerate the amount of exercise you want to do
- Resting too much can aggravate your tendon MORE than staying active. Reduce your training volume enough to settle symptoms and ensure you don’t feel worse the next day
- Avoid consecutive days of impact exercises like running or jumping when your tendon is sore
- Low and stable symptoms are okay. A spike in stiffness, tightness or pain means you’ve probably overdone it. You don’t need rest – on the day after you train go back to tips 1-2, do a bit less, and see how you feel
- There is no quick fix, so beware of hyped-up claims that are not based on evidence
When to see a Physiotherapist for Achilles tendon pain?
- If the pain gets worse during activity, such as the longer you run, see a Physiotherapist
- If symptoms don’t improve after following the above mentioned 5 tips, seek professional advice
- If the pain has you worried or is getting you down, seeing a Physiotherapist can help
Courtesy:
- Image from www.freepik.com
- Article from
Journal of Orthopaedic & Sports Physical Therapy 2024;54(1):95-95. DOI: 10.2519/jospt.2023.9001