Monday, January 19, 2009
(Post 102) Achilles Tendinitis and Tendonosis
What is it?
It is an inflammatory or degenerative dysfunction of the achilles tendon, which is one of the strongest and largest tendons of the body, it attaches the calf muscles to the heel bone.
There may be some micro-tears, partial tears and initially some inflammation.
What causes it?
There are many causes:
1. Overuse and/or misuse.
2. Poor training methods.
3. Poor body and movement mechanics.
4. Poor feet mobility and/or stability.
5. Lack of neuromuscular propioception (perception of your body in time space and the environment you are moving in).
6. Poor synchronicity of movement patterns and body parts.
7. Systematic steroids.
8. Some antibiotics.
What are the sings and symptoms?
1. Pain that is present before, during and/or after activity, it is felt over a 2-3cm area of the tendon between the calf muscles and the heel bone.
2. Swelling that may be present at the painful site.
3. As the pain progresses, you find that you are unable to run as far or as fast as before, and that the pain may persist for an hour or two after exercise.
4. Occasionally, there may be a small, very tender nodule at 0.5cm in size. This may indicate a small tear.
What are the recovery steps?
Start with step one, and gradually as your body allows it, progress to the next step every few days or weeks.
Step 1. Remove the source.
Step 2. Ice packs (7 to 10 minutes 4 times per day) and gentle pain-free movements (20 to 40 reps 4 times per day).
Step 3. Progressive eccentric and concentric strengthening exercises (calf raises and depressions on a step). Start with both legs together, and build up progressively until you can manage 3 sets of 15 single leg calf raises twice a day (90 calf raises a day). Do these on a staircase or a stable aerobic step.
Step 4. Continue swimming and cycling as much as the pain will allow.
Step 5. Progressively start walking 10 to 20 minutes.
Step 6. Speed walk 10 to 20 minutes.
Step 7. Jog 10 to 20 minutes
Step 8. Run, beginning slowly on grass and at the beach for 5-10 minutes, and build up your normal training over the next 2-3 months.
Step 9. Train all the muscles and joints the body with stability, mobility, strength and endurance exercises.
Step 10.Warm up before every training, game or activity.
Step 11.Cool down after every exercises or training sessions.
Step 12.Take at least two days for active rest between training and game sessions (Wednesday and Sunday).
Step 13.If the above steps don't work, you may need to see an orthopedic or sports medicine professional.
What is the recovery time?
Average recovery time is 2-4 months but it may take longer according to severity.
Posted by Juan Ruiz-Tagle at 9:26 PM