Achilles tendon exercises are the most effective treatment for most causes of Achilles tendon pain. The Achilles tendon, at the back of the heel, is the thickest and strongest tendon in the human body. However, it is often injured, causing pain. Achilles tendonopathy is the most frequent cause of Achilles tendon pain. Previously Achilles tendonopathy was known as Achilles tendonitis. "Itis" is a suffix meaning inflammation, it is now known that inflammation doesn't cause Achilles tendon pain, thus Achilles tendonopathy is the more correct name.
Achilles tendonopathy is common in many sports people with middle to long distance runners especially affected. Some pieces of research have shown that up to 10% of club runners have the symptoms of Achilles tendonopathy. However, people who do no sporting activity at all can also suffer from this condition, with factors such as raised blood pressure, or obesity making the occurrence of the problem more likely.
Many treatments have been proposed and tried to treat Achilles tendonopathy, consistently modern research shows that Achilles tendon exercises are the best treatment for pain resolution.
Achilles Tendon Exercises for the Relief of Achilles Tendon Pain
An Achilles tendon exercise programme promotes the healing of the tendon. It also increases strength, endurance and function, leading to a consequent reduction in pain. These exercises can be broadly defined into three categories:
- Stretches: The Achilles tendon and calf muscles are put on a stretch. Controversy surrounds this form of exercise with debate as to whether a tendon can be effectively stretched by exercise.
- Concentric exercises: strengthening exercises that work by making the muscle contract or shorten. Thinking of the Achilles tendon a concentric exercise would be to stand on the floor then raise up onto the toes lifting the heels off the floor. To do this the calf muscles, which are attached to the Achilles tendon, have to contract and shorten thus lifting the heels up.
- Eccentric exercises: strengthening exercises where the muscle lengthens or pays out. An example of an eccentric exercise for the calf would be standing on tip toes then slowly lowering the heels to the floor. Research has shown that an eccentric exercise programme is the most effective treatment for curing Achilles tendonopathy.
An exercise programme requires no special equipment, but to gain recovery the exercises will have to be followed with commitment for three to six months. Many quality research studies show that by following an eccentric exercise programme around 80% of Achilles tendonopathy problems will achieve full recovery.
Other Achilles Tendon Pain Treatments
Other treatments that are used to treat Achilles tendonopathy but are known to be less effective than eccentric Achilles tendon exercises are:
- injection
- surgery
- anti inflammatory drugs
- electrical treatments
Reference:
Calder, Karlsson, Maffulli, Thermann, Neik Van Dijk. Achilles Tendonopathy Current Concepts DJO Publications (2010)
Disclaimer: This information is written by a Chartered Physiotherapist with the aim of widening knowledge of the benefits of eccentric exercises for Achilles tendon pain treatment. However, there are many causes of Achilles tendon pain and this article in no way replaces a consultation with a qualified health professional.
Jane Hodgson - physiobench.com/physios/2/Jane-Hodgson I'm co owner of Physiobench, a web based physiotherapy (physical therapy) practice. We're ...
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