How Runners Can Recover from Achilles Tendinopathy

How Runners Can Recover from Achilles Tendinopathy

Achilles tendinopathy is a common yet debilitating injury that plagues many runners. Characterised by heel pain and tenderness, this condition can severely impact a runner's performance and daily activities. In some cases, growth may develop on the tendon, causing additional pain and discomfort when wearing shoes. Understanding the Achilles tendon’s role, how it gets injured, and the best ways to manage and recover from tendinopathy can help runners get back on their feet faster and stronger.
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Understanding the Achilles Tendon 

  • The Achilles tendon, connecting calf muscles to the heel bone, is the body's strongest tendon, crucial for running. 
  • It absorbs and releases energy during running phases, aiding in propulsion. 
  • Tendinopathy occurs from overuse or poor muscle control, often causing pain in the mid-portion or insertional area of the tendon. 
  • Biomechanical inefficiencies or unsupportive footwear may be contributing to excess strain on the Achilles tendon  

Managing Achilles Tendinopathy 

Recovery from Achilles tendinopathy requires a tailored approach, as there is no one-size-fits-all solution. Here are some tips to help manage and recover from this condition: 

Physical Treatment 

It is important to consider the following physical treatments when experiencing Achilles tendonitis. 

  • Soft Tissue Therapy – It is vital to relieve tight triggered muscles which can help ease pain and improve mobility. Dry needling, laser therapy and massage can be very effective in relieving hyper irritable spots in soft tissue.  
  • Joint Mobility – Ensuirng the foot, ankle and knee joints are working well and have no blocks or restrictions is vital in ensuring good range of motion. Having joint mobilisations carried out by a qualified podiatrist, physiotherapist, osteopath or chiropractor will improve joint mobility. 

 

Footcare and Orthotics: Using supportive footwear and orthotics can alleviate pressure on the Achilles tendon. Products such as Synxsole Insoles, Synxplus Foot and Ankle Compression Sleeves, and Synxgeli Heel Cushions can provide additional support and comfort. 

Strapping or taping 

Using kinesiotape or rigid taping techniques can be very helpful in relieving pain, improving function and proprioception when managing Achilles tendinopathy.  

Modify Training: In the early stages, reducing the intensity and frequency of running can help to calm an irritated tendon. While complete rest is not recommended, switching to low-impact cross-training activities such as cycling or rowing can offload the tendon while maintaining fitness. 

Gradual Return to Running: Once the pain has subsided, a gradual return to running is crucial. Start with short, easy runs, and progressively increase the distance and intensity. Incorporating strength training and flexibility exercises can help improve muscle control and tendon resilience. 

Therapeutic Exercises: In the early stages, gentle stretching of the calf is important, but you need to be careful not to overdo the eccentric calf exercises when you have underlying tightness, and trigger points in the calf muscles as this can aggravate the Achilles tendon.  

Professional Guidance: Consulting a physical therapist or sports medicine specialist can provide personalised rehabilitation exercises and treatment plans. 

Recommended Products for Achilles Tendinopathy 

To aid in recovery, consider incorporating the following products into your routine: 

  • Synxplus Foot and Ankle Compression Sleeve: Provide relief from heel pain, arch pain, Achilles pain, and ankle pain whilst reducing swelling and inflammation. It also assists in healing and improving circulation. 
  • Synxgeli Heel Cushions: Elevates the heel, taking pressure off the calf muscle and Achilles tendon, therefore reducing pain and stress. 
  • Synxgeli Heel Socks: For anyone with a bony growth or Haglund’s deformity, the heel socks work by protecting the back of the heel, and reducing friction or rubbing which reduces the risk of further growth, and aggravation of the Achilles tendon.  
  • Magnesium Spray: Helps to improve muscle flexibility and length. Can be rubbed into the calves and feet daily for optimal results.  

Recovering from Achilles tendinopathy requires patience, tailored management, and professional advice. By following these guidelines, runners can effectively manage their condition and return to running stronger, and more resilient. 

 

Find SynxBody products at your local pharmacies:

Chemist warehouse : 

Synxsole One Stop Insoles - small

Synxsole One Stop Insoles - Medium

Synxsole One Stop Insoles - Large

Synxplus Foot & Ankle Sleeve Small

Synxplus Foot & Ankle Sleeve Large

Synxplus Foot & Ankle Sleeve Nude X Large

 

Pharmacy Direct:

SynxBody Synxsole Everyday Insole Adult

SynxBody Footcare

*ALWAYS READ THE LABEL. USE ONLY AS DIRECTED. IF SYMPTOMS PERSIST SEE YOUR HEALTHCARE PROFESSIONAL.   

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