Understanding Achilles Tendonitis and How to Find Lasting Relief

If you’ve noticed pain or stiffness in the back of your ankle, especially when you walk, run, or climb stairs, you might be dealing with Achilles tendonitis. This common condition can start as a mild ache, but without proper care, it can progress into something much more serious.

At NYC Foot & Ankle Center in the Manhattan Valley neighborhood of the Upper West Side, we’re here to help you understand what’s happening and how to heal for good. Read on to learn about your treatment options.

What is Achilles tendonitis?

Your Achilles tendon is located in the back of your lower leg and connects your heel bone with your calf muscles. This tendon allows you to walk, run, and jump. Achilles tendonitis occurs when this tendon becomes inflamed from overuse, improper footwear, or a sudden increase in activity.

While Achilles tendonitis is often seen in runners and athletes, anyone can develop it, especially if you spend long hours on your feet, wear unsupportive shoes, or skip stretching before physical activity.

Red flags you might have Achilles tendonitis

Achilles tendonitis can range from mild to severe. You might notice:

• Pain and stiffness along the back of your heel or lower calf
• Swelling or warmth around the tendon
• Tenderness that worsens after activity
• A creaky feeling when moving your ankle

The Achilles tendon is your longest and strongest tendon, but even so, it’s not indestructible. If left untreated, tendonitis can lead to small tears or even a tendon rupture, which may require surgery. That’s why it’s important to seek podiatric care if you suspect you have Achilles tendonitis.

Finding relief and healing the right way

The good news? With proper care, most cases of Achilles tendonitis can heal without surgery. At NYC Foot & Ankle Center, our team creates personalized treatment plans that may include:

Rest and activity modification

Achilles tendonitis accounts for 18% of all running injuries. Reducing high-impact activities, such as running or jumping, gives your tendons time to recover. Low-impact exercises such as swimming or cycling can help you maintain your fitness during recovery.

Supportive footwear and orthotics

Wearing ill-fitting or old shoes can add strain to your tendons. Specifically, high-heeled shoes, too-tight shoes, and worn-out shoes can injure your tendons.

The solution? Swap out old or unsupportive shoes for options with good arch support and cushioning. Custom orthotics may also help correct alignment issues that contribute to tendon stress, so wear them if they’re prescribed for you.

Physical therapy exercises

Physical therapy isn’t just random stretches. It’s a structured program of stretches and strengthening exercises to help restore flexibility and prevent tendonitis from occurring again. 

Eccentric calf exercises are particularly effective for strengthening your tendons. To perform one, rise up on your toes, then slowly lower your heel below the edge of a step. This helps strengthen and heal your Achilles tendon.

According to research published in the BMC Sports, Science, and Rehabilitation journal, eccentric calf exercises reduce pain, improve function, and increase range of motion.

A focus on reducing inflammation

You can reduce inflammation with ice therapy or over-the-counter anti-inflammatory medications. 

Shockwave therapy 

We may recommend advanced options like shockwave therapy to reduce pain and swelling. Shockwave therapy utilizes sound waves to increase circulation and help your body heal from within. Research indicates that shockwave therapy can help reduce pain and improve functionality in your foot. 

Minimally invasive surgery

In severe cases or if your tendon ruptures, surgery may be necessary for lasting relief. While the idea of surgery can feel daunting, it can effectively restore strength, stability, and function to your tendon. Whenever possible, our team prioritizes minimally invasive techniques, so you recover faster and get back on your feet with less downtime.

Prevent future flare-ups

Once you’re back on your feet, you can implement a few strategies to prevent future tendon injuries, including:

• Always warm up before exercise
• Wear supportive shoes
• Gradually increase your activity levels
• Incorporate calf stretches and strengthening exercises into your routine 

Even if you’re not a runner, you may still need to modify your activities. The same study referenced earlier reported that 33% of Achilles tendonitis cases develop in sedentary people.

If you’re experiencing heel pain or stiffness, don’t wait for it to worsen. Our team at NYC Foot & Ankle Center specializes in diagnosing and treating Achilles tendonitis to help you move comfortably again. Call our office today to start your journey toward lasting relief.