Hey BAM Fam! It’s Sarah here, back with a battle scar (not a literal one, thankfully) and a mission to empower you with knowledge. Over the years, I’ve pushed myself to the limit in countless workouts (gotta love that endorphin rush!), but sometimes that push can lead to an unwelcome guest: Achilles tendonitis.
There is a reason for the metaphor of ‘the achilles is your weakness”. Think about it. Without it or injured, your basically immobilized. How will you support your legs and body with a torn Achilles? 🤔
Now, before we dive into the physical therapy (PT) heroics, let’s break down this common injury for any BAM sisters (or brothers!) experiencing achilles pain and searching for the fastest way to fix achilles tendonitis.
What is Achilles Tendonitis (Achilles Tendinitis Treatment)?
Imagine the thick band connecting your calf muscle to your heel bone. That’s your Achilles tendon. When it gets overworked or stressed, tiny tears develop in the tendon, causing pain and inflammation – that’s Achilles tendonitis.
How Do We Get This Unwanted Guest (Achilles Tendonitis Causes)?
There are a few culprits:
- Overtraining: Pushing too hard, too fast, especially with activities like running or jumping on hard surfaces (achilles tendonitis runners)
- Weak Calves: Most of us are guilty of this. Strong calves are crucial for supporting those badass workouts! (weak calves achilles tendonitis)
- Improper Footwear: Running in shoes that lack support puts extra strain on your Achilles (achilles tendonitis shoes).
Fixing the Achilles Foe (Achilles Tendonitis Treatment)
Alright, BAM Fam, there’s hope! Here’s how to tackle this pesky injury:
- RICE: The tried-and-true method of Rest, Ice, Compression, and Elevation is your first line of defense (achilles tendonitis RICE protocol).
- Physical Therapy: This is where the magic happens. PT (physical therapy) strengthens your calves, improves flexibility, and reduces inflammation through targeted exercises and modalities like ultrasound (physical therapy for achilles tendonitis). You can either visit your local and trusted PT, or with their guidance and advice, treat your physical therapy at home or in the gym using the tools and techniques your PT provides. To share with you my experience and tips my PT provided me, read on.
Related Articles:
- Runners & Joggers: 3 tip to prevent achilles tendonitis and plantar fasciitis
- 5 exercises to prevent Achilles tendonitis
My PT Journey (Achilles Tendonitis Physical Therapy):
Those PT sessions became my new battleground. Initially, it was all about calming the inflammation down. We used ice therapy, gentle massage, and something called “electrical muscle stimulation” (don’t worry, it’s not torture!). As the pain subsided, the focus shifted to strengthening those calves. Eccentric heel drops were a major part of the program. Let me tell you, those little exercises were tough, but they built incredible strength and flexibility.
Bonus Tip: Slant Board Savior (Achilles Tendonitis Exercises with Slant Board). Check out Amazon for BAM’s slant board to treat achilles tendonitis and physical therapy exercises.
My PT also introduced me to a secret weapon – the slant board (or incline board). This simple tool became my Achilles recovery BFF. Here’s why I fell in love with it as my go-to for recovery, and semi-active lifestyle:
- Deep Stretches: The slant board helps you achieve a deeper calf stretch, crucial for recovery and preventing future issues (slant board stretches for achilles tendonitis).
- Improved Balance: Balancing on an incline strengthens the muscles around your ankle, leading to better overall stability (slant board exercises for balance and achilles tendonitis).
- Preventative Powerhouse: Using a slant board regularly can help prevent future injuries like knee pain, plantar fasciitis, and calf cramps (slant board for plantar fasciitis and achilles tendonitis).
Is There a “Fastest” Way to Heal from Achilles Tendonitis?
While everyone heals at their own pace, consistency with your physical therapy plan is key. Be patient, listen to your body, and don’t try to rush back into intense workouts too soon. Recovery takes time, but trust the process!
Frequently Asked Achilles Questions
Q. How to fix Achilles tendonitis?
A combination of rest, physical therapy exercises, and potentially supportive tools like a slant board can help heal Achilles tendonitis (achilles tendonitis treatment at home).
Q. Is it okay to walk with Achilles tendonitis?
Walking can be okay, but it depends on the severity of your pain. Listen to your body and consult your doctor or physical therapist for guidance (walking with achilles tendonitis).
Q. Can Achilles tendonitis heal on its own?
Mild cases may improve with rest alone, but for most individuals, physical therapy is recommended for a faster and more complete recovery (achilles tendonitis self healing).
Achilles tendonitis can be a frustrating injury, but with patience, the right treatment plan, and maybe a new slant board friend, you’ll be back to conquering your workouts in no time. Remember, even the strongest warriors need a little TLC sometimes. Now go forth and heal that Achilles!
