Achilles tendonitis can result from overuse, improper footwear, inadequate warm-up, or biomechanical issues. Symptoms may include pain, stiffness, swelling, and tenderness in the back of the heel or lower calf.
So, if you suffer from Achilles, how do you treat it at home? And how do you make Achilles stop hurting? You can treat Achilles at home by using ice and taking painkillers. But if you get a lot of injuries, you should read this blog to know what to do if you get Achilles tendonitis.
Heel Pain and Achilles Tendonitis Treatment at Home
When dealing with Achilles tendon pain, you can treat Achilles to stop hurting at home.
There are several self-care measures you can take to alleviate discomfort.
Here are a few steps you can follow to treat Achilles tendonitis at your home:
- Apply Ice: Place an ice pack or ice wrapped in a thin cloth over the affected Achilles tendon for 15 to 20 minutes, 2 to 3 times a day. This can help reduce pain and inflammation.
- Take Painkillers: Over-the-counter pain relievers like aspirin, ibuprofen (Advil or Motrin), or naproxen (Aleve, Naprosyn) can help reduce inflammation and relieve pain. Follow the recommended dosage instructions and consult your healthcare provider for any concerns or pre-existing conditions.
- Wear Supportive Devices: Your healthcare provider may recommend wearing a walking boot or heel lifts to provide support and alleviate stress on the Achilles tendon. These devices can help promote healing and prevent further aggravation of the injury. Follow your provider’s guidance regarding the use of these supportive measures.
How Do You Make Achilles Stop Hurting?
To alleviate Achilles pain, you can take several steps to stop hurting your Achilles:
Rest: Avoid activities that worsen the pain and give your Achilles tendon time to heal.
Ice: Apply ice to the affected area for 15-20 minutes several times daily to reduce pain and swelling.
Compression: Use wraps or compressive elastic bandages to reduce swelling and limit tendon movement.
Elevation: Elevate your foot to a level above your heart to help reduce swelling.
Over-the-counter pain relievers: Consider using over-the-counter pain medications like ibuprofen to alleviate pain and inflammation temporarily.
Stretching and Exercises: Engage in appropriate stretching and strengthening exercises for the Achilles tendon to improve flexibility and support healing. Consult a healthcare professional for guidance on suitable practices.
Physical Therapy Exercise for Achilles Tendon: Wall Calf Stretch
Instructions for Achilles Tendon Home Physical Therapy
- Find a wall or sturdy surface to lean against.
- Stand facing the wall and place your hands on the wall at about shoulder height.
- Step back with one foot and keep that leg straight, with the heel flat on the ground.
- Bend your front knee while keeping your back leg straight and your heel firmly on the ground. You should feel a gentle stretch in the back of your calf and Achilles tendon.
- Hold the stretch for about 20-30 seconds while breathing steady.
- Relax and repeat the stretch on the other leg.
Tips on Achilles Tendon Physical Therapy at Home
- Make sure your hips are facing forward, and your back foot is turned slightly inward to target the Achilles tendon properly.
- Don’t bounce while stretching; maintain a steady, gentle stretch.
- If you feel pain during the stretch, ease off and not overstretch.
Aim to do this stretch 2-3 times a day, especially after periods of inactivity or before engaging in activities that might stress your Achilles tendon.
What is the Best Way to Treat a Sore Achilles Tendon?
Treating a sore Achilles tendon requires a combination of self-care measures and professional guidance.
Rest and Limit Activities
So the best way to treat Achilles tendon is to Give your Achilles tendon adequate rest to allow it to heal. Avoid activities that exacerbate the pain and put a strain on the tendon.
Applying ice to the affected area can help reduce pain and inflammation. But if you are applying ice, use an ice pack or wrap ice in a thin towel and apply it to the Achilles tendon for about 15 to 20 minutes at a time, several times a day.
Gentle Stretching and Strengthening Exercises
Engage in gentle stretching exercises that target the calf muscles and Achilles tendon. Gradually increase the intensity and duration of these exercises over time to avoid overexertion.
Additionally, incorporate eccentric heel drops into your routine, as they can help strengthen the tendon and promote healing.
Consult with a physical therapist who specializes in treating Achilles tendon injuries. They can assess your condition and provide targeted exercises, manual therapies, and assistive techniques to aid in your recovery.
Physical therapy can help improve flexibility, strength, and mobility while reducing pain and re-injury risk.
Gradual Return to Activity
As your pain subsides and your Achilles tendon strengthens, gradually reintroduce low-impact activities and exercises. Start with gentle stretches and progressively increase the intensity and duration of your workouts.
Listen to your body and avoid pushing through pain.
Consult a Healthcare Professional
If your Achilles tendon pain persists or worsens despite self-care measures, it is advisable to consult with a healthcare professional, such as a sports medicine specialist or orthopedic doctor.
In rare cases, they can evaluate your condition, perform diagnostic tests if necessary, and provide tailored treatment options, including physical therapy, bracing, orthotics, or surgery.
What is the Fastest Way to Relieve Achilles Pain?
One of the fastest ways to relieve Achilles pain is by using the R.I.C.E. method, which stands for Rest, Ice, Compression, and Elevation. Applying ice to the affected area for around 15 minutes can help decrease pain and swelling.
Compression through wraps or compressive elastic bandages can also help reduce swelling and limit the tendon’s movement. Elevating the foot to a level above the heart can also assist in reducing swelling.
Why Does My Achilles Hurt After Pickleball?
Achilles pain after playing pickleball can occur due to overuse or repetitive stress on the Achilles tendon. The movements involved in pickleball, such as quick lateral movements, jumping, and pivoting, can significantly strain the Achilles tendon.
The repeated stress and strain can lead to small tears in the tendon, resulting in pain, swelling, and stiffness in the Achilles area. It’s essential to allow adequate rest and recovery time between pickleball sessions and incorporate stretching and strengthening exercises specific to the Achilles tendon to help prevent and manage this type of pain.
If the pain persists or worsens, seeking medical attention for a proper diagnosis and appropriate treatment is advisable.
Can I Play Pickleball with Achilles Tendonitis?
If you have Achilles tendonitis, taking a break from playing pickleball is generally recommended until the tendons have had time to rest and heal. Playing while experiencing pain can worsen the condition and delay the healing process.
It is advisable to consult with a doctor or physical therapist who can assess your condition and create a rehabilitation plan specific to your needs. Treatment options may include rest, icing the affected area, gentle massage to promote blood flow, and specific exercises to strengthen and stretch the Achilles tendon.
What Shoes to Wear After Achilles Tendon Rupture?
After an Achilles tendon rupture, wearing supportive and comfortable shoes that promote proper healing and reduce strain on the tendon is crucial.
One type of shoe that has shown promise in reducing the load on the tendon is rocker bottom shoes. These shoes have a curved sole that helps redistribute pressure and minimize stress on the Achilles tendon.
It’s essential to ensure that the shoes you choose do not exert any pressure on the sore point of the Achilles tendon, as this can impede healing.
Consulting with a healthcare professional or orthopedic specialist can provide valuable guidance in selecting the most suitable footwear for your specific condition and stage of recovery.
What is best to wear for Achilles pain?
The best options for wearing to alleviate Achilles pain are:
- Compression ankle braces/sleeves.
- Night splints.
- Walking boots.
- Shoe inserts such as heel lifts or orthotics.
Compression ankle braces/sleeves offer support to the Achilles tendon.
What are the best pickleball shoes for Achilles?
Some of the best pickleball shoes for Achilles include ASICS Women’s GEL-Kayano 27, Gravity Defyer, ASICS Men’s Gel-Venture 7, and Wilson RUSH Pro 2.5.