Achilles tendon ache can be a significant hindrance, impacting everything from basic movements to more intense activities. This tendon, which connects the calf muscles to the heel, is crucial for walking, running, and jumping. An ache in this area can be debilitating and even worsen if left untreated. However, with guidance from orthopaedic doctors in Singapore, individuals can take steps to relieve discomfort and prevent further strain. Here are practical ways to minimise Achilles tendon aches effectively.
Implement Proper Stretching Routines
Orthopaedic doctors advise regular Achilles tendon stretching to improve flexibility and relieve tightness. Gentle stretches, such as calf raises or wall stretches, can increase blood flow to the tendon and promote muscle elasticity. Start with slow movements, holding each stretch for at least 20 seconds, and avoid bouncing, which can cause strain. Consistency is vital to seeing improvements, so incorporate these stretches into your daily routine.
Wear Supportive Footwear
Selecting the proper footwear plays a significant role in minimising Achilles tendon ache. Orthopaedic doctors in Singapore recommend shoes with appropriate arch support and cushioned heels to reduce pressure on the Achilles tendon. Additionally, avoid wearing worn-out shoes as they lack support and can exacerbate tendon strain. If necessary, consider using orthotic insoles tailored to your foot type, which provide added support and comfort.
Rest and Reduce High-Impact Activities
For those experiencing Achilles tendon aches, reducing high-impact activities, such as running or jumping, can prevent the condition from worsening. Resting gives the tendon time to heal and lowers inflammation levels. As an alternative to high-impact exercises, consider low-impact activities like swimming or cycling, which maintain fitness without putting excessive pressure on the tendon. Following the advice of orthopaedic doctors can ensure your recovery progresses smoothly while preventing further aggravation.
Apply Ice Therapy
Ice therapy is a simple yet effective method orthopaedic doctors recommend to relieve pain and reduce inflammation. Apply an ice pack to the affected area for 15-20 minutes, three to four times a day. Wrap the ice pack in a cloth to avoid direct contact with the skin. Regular icing can help manage swelling and numb any lingering ache, providing short-term relief as the tendon recovers.
Use Compression Wraps
Compression wraps support the Achilles tendon by applying gentle pressure, which reduces swelling and provides stability. These wraps help prevent overextension during movements, minimising further strain. Use a compression wrap or bandage to securely wrap the lower leg and ankle, but avoid tightness that could hinder circulation. Orthopaedic doctors suggest compression as a supplementary measure alongside other treatments for optimal results.
Strengthen Calf Muscles
Strengthening the calf muscles supports the Achilles tendon and enhances stability around the ankle. Exercises like calf raises and heel drops help build calf muscle strength, which takes some load off the Achilles tendon. Perform these exercises with a controlled motion and gradually increase intensity as tolerated. Strengthening the calves can significantly reduce pressure on the tendon, promoting recovery and preventing future aches.
Engage in Physical Therapy
Physical therapy, often recommended by orthopaedic doctors, can address Achilles tendon aches through targeted exercises and manual treatments. A therapist will guide you through movements designed to improve tendon flexibility and muscle strength, ensuring correct techniques to prevent further injury. Physical therapy can provide tailored solutions based on your specific condition, making it a valuable option for those experiencing persistent Achilles discomfort.
Maintain an Anti-Inflammatory Diet
An anti-inflammatory diet can benefit those with Achilles tendon aches by promoting recovery and reducing overall inflammation. Incorporate foods rich in omega-3 fatty acids, like fish and nuts, and fruits and vegetables high in antioxidants. Avoid foods known to cause inflammation, such as sugary snacks and processed meats. While diet alone is not a solution, it complements other treatment methods by fostering an environment conducive to healing.
Practise Gradual Increase in Activity Levels
For those recovering from Achilles tendon aches, gradually increasing activity levels is essential to prevent re-injury. Orthopaedic doctors suggest starting with low-intensity activities and slowly progressing based on your comfort and recovery. Avoid jumping straight into intense exercises, which can strain the tendon further. Listen to your body and allow sufficient rest between workouts, giving the tendon ample time to adapt.
Consult an Orthopaedic Doctor in Singapore
While these steps can help reduce Achilles tendon aches, it is advisable to consult with an orthopedic doctor in Singapore for a thorough evaluation. A specialist can identify the cause of your pain and recommend personalised treatment options, which may include advanced therapies. Regular check-ups allow progress tracking and ensure the best care for a complete recovery.
For more information, contact Auspicium Orthopaedic Centre today.
