Achilles Tendonitis is one of the more common foot and ankle problems plaguing people today. It is caused by increased stress/strain on the Achilles tendon most commonly at its insertion point. If you have been suffering from this issue, you might be asking yourself, “Will Achilles Tendonitis ever go away?” The short answer is yes. There are several lifestyle modifications and treatment options available. In this post, we will discuss the different options available to help get your tendonitis better including a 2 week treatment plan.
The first step to improving your tendonitis is REST! Rest cannot be over emphasized as it allows the inflammation to the tendon to calm down. It is also important to avoid high impact activities and activities that aggravate the tendon as you don’t want to place increase strain on the tendon.
Additionally ice, compression and NSAIDs have been proven to be beneficial. Apply ice to the affected area for 15-20 minutes a day, several times a day, especially after activity. If there is excess swelling to the area, an ACE bandage is beneficial. NSAIDs like ibuprofen or naproxen can help reduce both pain and inflammation. You may also consider applying a topical NSAID, like Voltaren gel, to the affected area if you are unable to take NSAIDs by mouth. Please consult your primary care doctor prior to taking any new medication.
The shoes you wear can also be adding additional stress to your Achilles tendon. Wear supportive shoes that provide cushioning and good arch support. Look for shoes that reduce stress on the Achilles tendon by providing adequate heel height. Consider using heel lifts or orthotic insoles to reduce strain on the tendon by elevating the heel slightly.
Once the inflammation has calmed down and you are not experiencing pain, physical therapy is an important part of the treatment process. In particular, stretching and eccentric strengthening exercises are highly recommended.
Stretching and Eccentric Strengthening Exercises
Week 1: Focus on gentle stretching and range of motion exercises for the Achilles and calf muscles. Avoid overstretching or doing exercises that cause pain.
Week 2: Start incorporating eccentric strengthening exercises.
After two weeks, if you’ve seen improvement and your pain is under control, you can begin to gradually return to activity:
Start with low-impact activities, such as walking or stationary cycling.
Increase intensity and duration slowly to avoid overloading the tendon again.
Continue performing stretching and strengthening exercises to maintain flexibility and prevent reinjury.
Example 2-Week Plan for Achilles Tendonitis:
Week 1 (Rest and Pain Management):
Daily: Apply ice to the Achilles for 15–20 minutes 3–4 times a day.
Daily: Gentle calf stretching (3–4 times a day, hold 20–30 seconds each stretch).
Daily: Eccentric heel drops (3 sets of 10 reps), if tolerable.
Avoid: Running, jumping, or any high-impact activity. Switch to low-impact activities like swimming or cycling, if possible.
Footwear: Wear supportive shoes with a slight heel lift.
Week 2 (Strengthening and Gradual Return to Activity):
Daily: Continue ice therapy if swelling or pain persists.
Daily: Continue stretching and strengthening exercises (eccentric heel drops, calf stretches, towel stretch). Daily: Light massage or foam rolling of the calf muscles.
Activity: Begin walking or stationary cycling as tolerated, with low intensity.
Footwear: Wear supportive shoes; consider using heel lifts or custom insoles.
Having persistent symptoms? Come see us at District Foot & Ankle for a more tailored treatment plan so you can get back to a healthier you today!