Achilles Tendinopathy

Achilles Tendinopathy: What Is It and How Can Exercise Help?

Achilles tendinopathy is a common condition that causes pain and stiffness in the Achilles tendon — the strong band of tissue connecting your calf muscles to your heel bone. It is particularly common in runners and people involved in sports that involve running and jumping, but you don't have to be an athlete to develop Achilles tendinopathy. It can occur when the demands placed on the tendon exceed its current capacity to tolerate load.

 

What causes Achilles tendinopathy?

There isn't one single cause. Achilles tendinopathy often develops following a change in the amount or type of activity you are doing.

 

Common risk factors include:

• A sudden increase in physical activity
• Returning to exercise after a period of inactivity
• Increased running, walking or sporting demands
• Changes in training frequency or intensity
• Previous tendon problems
• Reduced calf strength or capacity
• Increasing age

Other health and lifestyle factors can also influence tendon health and your risk of developing symptoms.

Importantly, Achilles tendinopathy isn't simply an "overuse injury". It is better understood as a mismatch between the load being placed on the tendon and the tendon’s ability to tolerate that load.

 

What does Achilles tendinopathy feel like?

Common symptoms include:

• Pain or aching around the Achilles tendon or heel
• Stiffness, particularly first thing in the morning
• Tenderness around the tendon
• Swelling or thickening
• Pain during or after physical activity

Some people find their pain improves once they start moving, but becomes more noticeable later that day or the following morning.

 

Do you need to stop exercising?

Not necessarily. One of the most important aspects of managing Achilles tendinopathy is finding the right balance between activity and recovery. Complete rest may reduce symptoms in the short term, but the tendon also needs appropriate loading to gradually build its capacity.

 

Rather than stopping exercise completely, the aim is often to modify your activity and gradually build your tolerance to load.

 

Your exercise program should be based on your current symptoms, physical capacity and goals, with the amount of load gradually adjusted as your tendon adapts.

 

How can Exercise Physiology Brisbane help?

 

At Exercise Physiology Brisbane, we provide individualised, evidence-based exercise programs to help people manage musculoskeletal conditions, recover from injury and return to the activities they enjoy.

For someone experiencing Achilles tendinopathy, an Exercise Physiologist can help you:

Understand your symptoms
We can assess your current physical capacity, activity levels and symptoms to help identify factors that may be contributing to your Achilles pain.

 

Develop an individualised plan
Your program will be tailored to your current abilities, lifestyle and goals rather than taking a one-size-fits-all approach.

 

Gradually build your capacity
We can progressively increase your tolerance to physical load, helping your Achilles adapt to the demands placed on it.

 

Manage your activity
You may not need to stop doing the activities you enjoy. We can help you modify your training and activity levels while continuing to work towards your goals.

 

Support your return to activity
Whether your goal is to return to running, sport, the gym or simply move more comfortably day-to-day, we can help you work towards it safely and confidently.

 

When should you seek help?

If Achilles pain is affecting your exercise, walking or everyday activities, getting assessed can help you understand what may be contributing to your symptoms and develop an appropriate management plan.

If you experience sudden, severe Achilles pain, hear or feel a pop, or suddenly cannot push off through your foot, seek urgent medical assessment as these can be signs of an Achilles rupture.

 

Getting Back to What You Love

Achilles tendinopathy doesn't mean you have to give up the activities you enjoy. With appropriate load management, progressive rehabilitation and individualised support, you can work towards improving your tendon capacity and returning to the activities that matter to you.

 

The team at Exercise Physiology Brisbane can help you develop a personalised plan to get you moving with confidence again.