Achilles Tendinopathy - Don't Let it Be Your Weakness!

Whether you're hiking the mountains of Vancouver or going for a walk in Richmond it would be tough to do it without your Achilles.  The Achilles is the thickest tendon in the human body, it attaches the calf muscles to the calcaneus (heel bone), and is responsible for plantar flexion at the ankle (pointing your toes). 

​As we perform activities that use our Achilles tendon, small "micro-tears" occur within the tendon band. This process is completely normal, and occurs in our body when most movements are performed. Our body is constantly repairing the microtrauma that results in our tissues when we move, and in a healthy body these tiny injuries are healed at approximately the same rate that they occur.

However, if this cycle of microtrauma and repair in the Achilles tendon becomes unbalanced, Achilles tendinopathy may result. Over time, these microtraumas accumulate in the tendon, until major injury and dysfunction force a halt to normal movements and activities. Achilles tendinopathy is described as pain, swelling, stiffness, and weakness in the Achilles tendon, and is exacerbated by any movements involving the Achilles tendon (as described above).
  

A number of factors can contribute to the damage leading up to Achilles tendinopathy, such as:

• Overuse of the Achilles (the most common cause, and often seen in runners, dancers, or athletes that do a lot of jumping)
• Wearing inappropriate footwear
• Exercising and/or training with poor technique and alignment
• Increasing intensity of exercise
• Issues with one of or all three arches
• Inappropriate use of toe muscles for propulsion or stabilization
• Poor flexibility

If you are experiencing any sort of stiffness or pain in the Achilles region, it is very important to have your injury assessed and treated accordingly, as ignoring the signs of Achilles tendinopathy can result in a complete rupture of the Achilles tendon. However, here at Granville Physio we have a variety of successful treatment options for Achilles tendinopathy, such as shockwave therapy and IMS treatment. Click here to book in with one of our physiotherapists today, and treat your injury before a tendon rupture occurs!


Below, you can also find four of our favourite exercises for the stretching and maintenance of a healthy Achilles tendon. We recommend performing these exercises regularly, especially when heavy exercise is performed or tightness in the Achilles is experienced. As always, if you have any questions, we are happy to assist you. 

Tennis Ball Release - Arch of Foot

• Place a ball underneath the arch of the foot
• Slowly let the weight of your body sink into the ball searching for a tender spot
• Hold for 1 minute or until tenderness dissipates, and then slowly roll the ball to the next tender spot somewhere between the arch side of the heel and arch side of balls of toes
• Repeat for 5-10 spots every two to three days

Tennis Ball Release - Calf Muscles

• Sit down with your back supported and extend your legs straight out in front of you
• Place a tennis ball under one calf, on top of a book, either at the bottom (near the ankle) or at the top (near the knee)
• Search for a tender spot and hold for 1 minute or until tenderness dissipates
• Move the ball with your hands or rotate your foot inwards or outwards to find tender spots
• Complete this in 15-30 spots every two to three days

Gastroc and Soleus Stretches

• Stand facing a wall, and place your forearms firmly on the wall in front of you
• Place one leg behind the other, keeping the toes of both feet pointing towards the wall
• To stretch the soleus - keep both knees slightly bent, and lean toward the wall gently until you feel a stretch in the calf
• Try to keep your weight through your back heel ​

Soleus Stretch

• To stretch the gastrocnemius - keep the back leg straight, and bend forward into the front leg until you feel a stretch in the calf
• For both stretches, the heels should remain on the ground at all times
• Hold each stretch for 30 seconds, and then repeat on the other leg ​

Gastrocnemius Stretch

Proper Foot Spacing

Eccentric Strengthening

You will need a black Theraband for this exercise.

• Start in sitting on bed or floor with good side's knee bent and foot on bed or floor
• Have affected side's knee bent (less than other side) with the heel on bed or floor
• With foot fully plantar flexed (foot moves away from ankle) put the Theraband around the foot, and pull the Theraband back
• Flex the foot back towards your body (toes to the ceiling) while maintaining pressure in the Theraband
• Once foot is fully dorsal flexed (toes pulling back toward shin), release the Theraband and return the foot to full plantar flexion