Auteur: Podiatre Montreal
Achilles tendonitis causes pain in the Achilles tendon or the back of the heel.
Achilles tendonitis is not a problem that you should treat casually or with a self-treatment technique alone. If left untreated or poorly treated, this disorder can lead to permanent damage to the tendon. Therefore, we recommend that you first consult your Podiatrist as soon as possible.
While you wait for professional treatment, there are certain treatment techniques for Achilles tendonitis that you can use at home to reduce tendon damage and relieve your pain.
Follow this ten-step plan for three weeks. If you don’t get relief, consult a Podiatrist.
- Use a heel pad to protect the tendon from rubbing in the shoes. Use a product consisting of a comfortable elastic sleeve with a durable gel pad to absorb pressure and prevent friction.
- At night, use a night splint to prevent tendon tightening while you are in bed and to help eliminate pain in the morning. For Achilles tendon problems, we recommend a night splint with a tendon pad.
- For the first two weeks, wear a walking boot to reduce tension in the tendon. Walking boots greatly reduce tendon tension. We recommend a walking boot that inflates an air cushion to better mobilize the tendon. A large walking boot is ideal because it reduces tension in the Achilles tendon more effectively. However, people measuring less than 165 cm will find a small walking boot more comfortable.
- Use a heel cup in your shoes to reduce tension in the tendon. Use heel cups in both shoes even if only one tendon hurts. It is advisable to use the same size heel cup in each shoe to avoid knee or hip pain. We use adjustable heel cups.
- Put plantar supports in your shoes. By preventing overpronation of the heel, plantar supports reduce the tension in the Achilles tendon. A very stable plantar support is necessary and we recommend a medical grade plantar support that has a rigid shape. Only a custom-made orthosis is likely to work better.
- Put ice on the tendon for ten minutes three times a day. You can use an ice bag or an ice compression device. Use a device that wraps the affected area and allows you to walk around while applying ice. We recommend a device that is specially designed to fit the foot and ankle and remains soft and flexible to fit the affected area.
- Use a gel to reduce pain when you don’t have time to put ice on.
- Stretch your Achilles tendon once a day. We recommend the use of stretching devices.
- Use stable walking shoes that have a firm heel. You can get shoe recommendations from our list of recommended shoes. Well-stabilized shoes prevent excessive pronation. Excessive pronation (overpronation) can cause flattening of the arch of the foot and compression of the bones on the top of the foot.
- Use a U-shaped felt pad to help reduce pressure on the bony prominence. Put it on your foot or put it in your shoe.
Start your treatment today using the self-treatment techniques listed above.
Regardless, consult your Podiatrist immediately before the tendon is permanently damaged. If you are in the Montreal area, you can make an appointment and come see us at our clinic.