Achilles Tendinitis

[pasoccerfan]

Looking for some advice. I don't play competitively, I just kick the ball around at lunchtime at a field near work. I'm 36 and I recently developed what I'm pretty sure is achilles tendinitis, and I can't figure out how to rehab or fix it.

I normally run some sprints with the ball, dribble through cones, practice shooting, etc., but I've really tapered off due to this problem. I do this stuff to just stay in shape, and to make sure I don't completely lose my touch on the ball as my kids start playing.

It's a problem in both legs, and I can't shake the pain. I've taken a few weeks off from playing, I go slow to warm up, I stretch, etc. It's just not getting better. I can't sprint at all, and it's driving me crazy.

Any suggestions?

[CC05]

Ouch tough luck there, and with kids playing soon, don't think you'll get much of a break on it!

It could be a result of playing on bad pitches or also from bad footwear. In any case, you have to be very careful. Depending on the severity, it can lead to a rupture which would NOT be fun. If you don't take at least some break off of it, it will only continue to swell/inflame and increase the chance of injury (ie: rupture...).

Right so, as mentioned above, one solution could be rest - this pain could just be a result of getting into intense exercise too quick or overuse. And well, adding onto that, you could follow the "RICE" treatment - Rest, Ice, Compression, Elevation.

You could also try some orthotics. Do you have any arch problems? That sometimes causes achilles problems so an orthotic may help.

Also, you could just try some ibuprofen which helps to stop it from swelling/inflammation.

And as with most intense physical activities, you should make sure you warm up properly as to have no cold muscles because they are more at risk for injury.

[pasoccerfan]

Thanks for the advice! I'll look into orthotics - I don't really have much of an arch, so maybe that's partly to blame. I'll also take some more time off (though I really don't want to!).

Thanks!

[viperman5000]

I don't want to sound like a mother or anything but you might want to see a foot doctor (podiatrist i think). That's a big bummer though. Good luck.

[rayray]

please do yourself a favor and go see a doctor to check out your situation and learn how to prevent further damage. I tore my achilles tendon about 5 months ago and had to have surgery to fix it - it's really not fun. My situation sounded very similar to your description of activities and age, tore it in a non-competitive game on a very cold day.

you'll be very happy that you avoided a rupture and will be back to keeping the skills fresh in no time. I just kicked the ball around for the first time last week, it was a blast

[ctsoccer13]

GO SEE A DOCTOR. I had surgery 9 days ago on a complete rupture. I played a full game in the morning and was just knocking it around later that night with some friends. No real running or anything and I ruptured it. I've been told it will completely heal but it takes a looooong time. I'm on crutches for 6 - 8 weeks and then will have to wear a boot for some time. Then rehab. Rayray is right, go see the doctor now.

[blech]

good advice for you to see a doctor. other thoughts:

- stretching is critical, but you say you're already doing that so it may be more than that. if you do an internet search for a device called the "step stretch", you'll find a number of companies offering this half wheel shaped device. it's the best thing i've found for stretching my calves. i know using a curb or stairway is free, but this isn't that expensive and i really like it a lot better.

- i believe it's the tendons that shrink/contract during the night, so you're most likely to be tightest in the morning. if you're playing early in the day, stretching is that much more important. if you can schedule games / practices / exercise for late afternoon, all the better.

- shoe inserts have been very helpful, but not without some trial and error. if it relates to your arch, a full sole is great (pm me if you'd like specific recommendations). unless you pay big bucks for an insert molded specifically for your feet, keep in mind that there may be some trial and error before you find the one that works best for you. also, when i was just focusing on an achilles issue, a heel lift alone was helpful as raising the heel decreases the motion required on the achilles. tons of stuff on the internet, but finding a store where you can try them and see how they feel is probably worth any extra you might pay (if your soccer store doesn't have it, try a running store).

good luck.

[hava333]

I had this happen to me. I went an saw a foot doctor and he made me where New Balance 842 shoes with these inserts that have a bump that goes under the arch of your foot. It worked great, i havnt had problems sense.

It was caused from playing on too much hard ground. What actually ended up happening was my tendon as getting too streched and that put extra stress on other tendons and such. So id definately see a doctor. Good Luck!

[rayray]

yo ctsoccer13,

keep the faith - the first couple of weeks are pretty hairy, the palms and the underarms hurt the most...but once you get through that pain it's pretty much downhill from there. best part is getting your hands back when you go into the boot. keep that leg elevated as much as you can stand, limiting the swelling is key to moving on once in the boot.

your achilles will feel like a 2x4 when it comes out of the cast, getting that mobility back is the biggest part of rehab, only slight discomfort as opposed to pain - so work the stretches.

do the therapy as much as they say and you will feel the results. I still have about zero calf muscle, it's a very hard thing to grow. but I was kicking the ball last night and juggling to keep the touch in place. I had surgery in the begining of febuary and sometimes it feels completely normal now. if you have any questions send me a pm and I'll get back to you. best of luck and keep your spirits up!

[ctsoccer13]

rayray,
Ugh, I hate these crutches! Who would have thought that wearing a boot would be something to look forward to. The other issue is that I have a 6 week old baby at home with my wife. I can't do anything really to help and that's even more frustrating. My doctor said my calf would be tiny when all is said and done so I'm somewhat prepared for that. Although I'm sure I'll be surprised at how bad it is. Thanks for supportive words, I'm a week into this and counting the days until the cast comes off. I figured that would make a huge difference in my life.

[spartanpele]

pasoccerfan.... Heres some info for you...

Achilles tendonitis: Start with the basics...ice down the area periodically throughout the day for a week or two, take ibuprofen for pain and inflammation (600mg, 3x a day for a week...take with food). Ease your stretching routine on your calves for forwards and backwards (toe to shin, toe pointed away). You should reduce your running routine for a few days/week and see if it starts to go away. Also avoid wearing any high collared heel shoes/cleats, etc, that can put pressure on the achilles tendon. These are all things the doctor will say when you go to visit him.

If things clear up, resume your training and slowly progress in intensity. If your achilles flairs up, back off the routine again. If you can't get your achilles to calm down (swelling and pain subside) after rest, ice, meds for a week or two, then see a sports medicine specliast/trainer for further advice.

Best of luck...

[pasoccerfan]

Thanks for all the responses, guys! I'll schedule an appointment today. My wife's been bugging me to do it as well, since she's hoping it will shut me up!

[FinSwede]

I have some experience with achilles tenditis -- maybe this will help. My understanding is that the typical cause(s) of achilles tenditis are: (1) your calf muscles are too tight; and (2) overuse. In my mid-30s, I developed acute achilles tenditis in my left achilles due to too much soccer, hoops, and running. I went to a sports med doctor after tearing my left calf muscle (probably due to the same reasons (1) and (2) that cause tenditis). While looking at my calf muscle, he also diagnosed the tenditis. He referred me to physical therapy (PT) and suggested RICE. While I would never tell anyone who is injured not to see a doctor, in my experience doctors provide surgery and/or medication services rather than rehabiliation. If you have already diagnosed yourself and you don't have a tear, hopefully you only need rehabilitation. Most PT is fairly expensive and often seems to be designed for non-athletes (and therefore seems very slow and tedious for athletes) but it may be a good place for you to learn some basics. Since I have a fitness background, I did my own research and engaged in some trial and error on my own body. One thing to keep in mind: when your calf muscles are too tight, you put a lot of stress on your achilles tendons as you run and cut, so if you are going to play in the future, be sure to stretch your calves and achilles tendons adequately (I will assume that you know how to do that). I would put off playing until you get your tenditis under control. Remember that the achilles tendon does not get good blood flow so recovery is relatively slow. My recovery was accomplished with the following: (1) 4-6 times per week, calf raises with light weights with strong emphasis on the negative movement and limited emphasis on the positive movement, 3 sets x 15 reps of standing single leg calf raises, 3 sets x 15 reps of seated single calf raises (with 5/5/5 of toes straight, toes in, and toes out) and isometric pressure to increase the negative stretch. It is important to emphasis the negative movement to stretch and strengthen the achilles but the positive movement will also help with your recovery; as a result of this exercise regimen, my left achilles tendon roughly doubled in thickness and has never given me any problems since achieving recovery (if you're not familiar with weightlifting or these terms, you can email me directly and I'll be glad to explain in more detail or provide reading references); (2) pack crushed ice in a secure bag (I use 2 zip lock baggies) and ice your tendon for 20 minutes with your leg elevated. I also put a paper towel over the plastic baggies so the ice doesn't irritate my skin. Then put a sock on to warm your tendon. After ten minutes or so, remove the sock, apply a cream containing lubricant or moisturizer (most sports creams from the local drug store will do) and thoroughly massage the inflamed area (in my opinion, the only purpose of the cream is to keep your skin from blistering while you massage; any hot and cold sensations the creams sometime provide don't really do anything that I can discern) - this will be uncomfortable (in other words, it hurts), but it helps reduce the "adhesions" that form the tenditis lump on your tendon. Then ice again for 20 minutes. You may want to repeat this process 2-3 time per day (morning, befor dinner, before bed). (3) If the tenditis is acute or isn't responding as quickly as you like, you may want to purchase a boot to wear at night that keeps your foot at 90 degrees to your leg. I bought one for about $75 from a medical supply company. The boot is padded and straps on with velcro. It prevents your tendon from stiffening up at night (as one poster noted that it does, as the "adhesions" reform and regain strength, your achilles tendon will be very tight in the morning). Whether you buy the boot,you should stretch in the morning, as well as lunchtime, evening, and night. (4) As your recovery is progressing, try slowly walking 1-2 miles, then advance to a fast walk, a slow jog, and then a run as long as your tendon does not hurt or swell up. When you can (i) run pain free and (ii) slide your fingers down your achilles tendon without feeling a lump, you should be ready for soccer again. If your tenditis is mild, you may be fully recovered in 2-3 months. If your tenditis is acute, it may take you 6 months or longer. Be patient -- it's worth it. I now enjoy playing soccer with my 2 sons. Good luck.

[ctsoccer13]

pasoccerfan,
how did you make out with your appointment?

[ossieend]

pasoccerfan,
how did you make out with your appointment?
Seconded.....? I run as a sport now and a few years ago had trouble with my left achilles. I'd be O.K. actually running but when I got up in a morning or especially when I 'd been passenger 'not driver' in a car I'd take about twenty or more yards of walking to loosen off. Obviously seeing the doc' and RICE are great advice but I was told to pull the sheath behind the achilles backwards and to gently stroke the achilles up and down with my finger and thumb every day. I wear orthotics anyway after seeing a podiatrist for a back problem and try to stretch often. Somewhere down the line the achilles problems went away.

[CommanderCool84]

im recovering from a broken ankle, and while in my cast i developed bursitis in my heel, as well as tendonitis iun my achilles, it takes time and therapy to fully recover, but its very aggrivating, cause i havent played in months and each i day i get closer and closer

[ctsoccer13]

On Wednesday I got recasted. They put me at 90 degrees. IN two more weeks I get my walking boot. I can't wait. I got a decent look at my calf and how much muscle was already lost. It was incredible. There was no arch to the calf at all, it just slanted down to my ankle. The doc says everything is going well and that I'll start rehab (mostly stretching to start) in about 4 weeks. I'm in it for the long haul, but I can't wait til I can at least jog again.

[Numero Dos]

I've been using the semi-circle calf stretcher, doing calf raises (without weights), wearing heel pads, and using ice at night. About a month ago, I bought a mini-trampoline (about $40), and I have noticed a big difference. I'll jump for 30 mins at night. The next day, my achilles doesn't feel nearly as bad as usual. Eventually, according to a friend, the trampoline jumping will add calf strength while maintaining flexibility.

[ctsoccer13]

the trampoline was a big part of my physical therapy when i tore my PCL. Standing for five minutes on the bad leg while moving the good leg out in front of me and/or maintaining your balance with your eyes closed. Plus the drills when they throw the ball at you while you balance on one leg and try to catch and throw it back. i loved trampolines when i was a kid, but learned to hate them in physical therapy

[pasoccerfan]

Sorry it's taken so long to respond!

After seeing an orthopedic, apparently my problem has to do with the likelihood of there being small tears where the achilles tendon connects to the calf muscle (gastrocnemius - sorry about the spelling).

I need an MRI to confirm this, though, and my insurance is balking at this point in time. I have another appt. with the ortho in a few weeks to figure out treatment. I'm also trying to get the MRI in the meantime.

I'm still really frustrated, and they're still in pain.