Www.oakwoodmedicalcentrebarnton.nhs.uk



Self Help for Achilles Tendon (-itis/osis/opathy) Information for patientsWhat is Achilles Tendinopathy?Achilles Tendinopathy is typically an overuse injury. It can cause your Achilles tendon (the tendon which attaches your calf muscles to your heel bone) to become painful and sometimes cause a small lump to form in the tendon. Tiny micro tears can appear in the tendon and, as a result of these repeated micro tears, Achilles tendinopathy can occur. The Achilles tendon can withstand great stresses and this is why it is prone to tendonitis. Tendonitis, to be simplified is the inflammation of a tendon.Risk FactorsSudden changes in activity (running distances, speeds, inclines)Return to activity after long periods of restPoor running techniquePoor footwear - expensive running shoes does not mean they are the best ones!Being overweightTight calf musclesSymptomsPain in the Achilles tendon on initial weight bearing, especially in the morningSwelling of the AchillesAn abnormal walking patternPain which usually begins with exercise but then fades as you warm up. The discomfort then returns towards the end of exercise or 24-48 hours laterPrognosis/OutlookWhen treated correctly Achilles tendonitis usually improves with the correct exercises and management. Although you might feel like you need to stretch your calf muscle, this is NOT always the correct thing to do as it depends on the location of the changes in the tendon. Strengthening and exercising as pain allows can take anywhere from three to six months and sometimes longer, depending on the severity of your symptoms and compliancy with rehabilitation advice.Management 1264920-181610Pain during exercise0 = no pain 10 = worse pain imaginable0Pain during exercise0 = no pain 10 = worse pain imaginable32175451536705 – 10 Excessive005 – 10 Excessive19697701536704 – 5Acceptable004 – 5Acceptable3879851536700 – 3Safe Zone000 – 3Safe ZoneIt is important that you recognise how severe your symptoms are. We recommend that you score your pain on a scale of 0-10/0=no pain 10 = excruciating painPain which does not exceed a 4-5/10 is acceptable however if you are exceeding 5/10 then you need to adjust the risk factors which may be aggravating your pain (reduce running distance/incline etc)REMEMBER- your pain score is individual to you. It is important that you are consistent with your pain scores throughout your rehabilitationAchilles Tendonitis can be eitherINSERTIONAL- At the base of your heel. Or NON INSERTIONAL: Within the tendon between the bottom of the calf muscle and heel bone. If you are unsure then discuss this with a health care professionalYou can continue with your normal activity as long as you do not exceed the advised 5/10 pain. If your pain exceeds 5/10 (this can be up to 48hours post activity) then you need to reduce the amount of activity you are doingExercises 35909251352550095255334000Insertional: Non Insertional:Do NOT Stretch your Achilles/calf. You CAN stretch your Achilles/Calf. Diagram Explanation7954015604400For BOTH insertional and non-insertional tendinopathy complete this exercise. Using a chair to aid your balance, use your calf muscles to push yourself up slowly, squeezing your calf muscles. Repeat up to 15 repetitions three times, taking a one minute rest between each set of 15. Repeat two to three times daily.1991672159100Stand in a walking position with the leg to be stretched straight behind you and the other leg bent in front of you. Take support from a wall or chair.Lean your body forwards and down until you feel the stretching in the calf of the straight leg.Hold for 20?seconds.Repeat?five?times, three times each day.Frequently Asked Questions Can I continue with my hobbies?Yes, as long as your pain is below 5/10.Should I change my footwear/purchase insoles?Supportive shoes are beneficial for the management of Achilles tendon pain. A simple gel heel raise may be beneficial in the initial month to six weeks for the management of this condition. Remember to try to avoid weight bearing barefoot.How do I know if it is getting better?You should notice changes in your pain score and the amount of activity you can do before the onset of your pain. Is medication recommended?Anti-inflammatory medication – you can use this for the first few weeks but it is not recommended for use of more than a month. Although there may not be inflammation present it can help reduce the tendon’s reactive response and decrease tendon swelling. As with any medication consult your GP or pharmacist first.Will this get better?Achilles tendinopathy can be very frustrating and there is not a quick fix. If your symptoms persist for three to six months after following advice in this leaflet, please complete a physiotherapy self-referral form from your local GP reception desk. This information is available in audio, Braille, large print and other languages. To request a copy, please ask a member of staff.481774520383500585597010223500Reviewed by Readers’ Panel May 2018Printed August 2018 Review August 2020 Ref: CCICP/PHYSIO/0020818 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download