Achilles Injury

[mikeler]

Torres,

Try massaging your calf. Could be a trigger point there referring pain to the Achilles. It's free and if it does not work, then plan B.

[Torres]

^ I'll did a bit of that last light by using right calf on my bent left knee whilst lying down, but I don't think it's the calf thats the current problem.

Played a couple of hours this evening and the right achilles started flaring up again towards the end and made me not want to push off or bounce off my right leg whilst on the balls of my feet.

Looks I've done something to my achilles. The soreness / stinginess is right in the spot that charlie federer identified in his picture:



I have a team match this weekend, and a singles tourney on the 30th!!

[JLDN]

Originally Posted by Chas Tennis

Very detailed discussion of eccentric exercises and Achilles injury.

http://tt.tennis-warehouse.com/showthread.php?t=101633

Excellent - thank you.

[mikeler]

Torres,

Put a heating pad on it before you play to loosen it up.

[Chas Tennis]

Originally Posted by JLDN

Excellent - thank you.

I don't know about this treatment but it is interesting. I am hoping there is some hope for these difficult tendon injuries such as tennis elbow or Achilles.

I would not do any exercise or stretch if possibly injured without seeing a Dr first.

[drak]

Originally Posted by Torres

Good link that - cheers. My right achilles is still sore/tender from playing a tourney a couple of weeks ago. Playing today, it seemed to flare up and made me not want to push off from that foot at all ie anything that pulls on the achilles.

The soreness is right at back of the achilles almost level with the ankle bone. Same leg where I tore a calf muscles a few months back, so the calf may have been tight anyway (putting more strain on the achilles). Pinching it between thumb/finger results in a 'stingy' sort of pain, that's not mirrored by pinching the left achilles. Presumably this is a bit of achilles tendonitis?

I participated in that thread and had a chronic left Achilles. I finally gave PRP therapy a try, had two shots and took off 8-10 weeks to lets the shots do their work and begin my rehab. I am now basically 100 % but I do three things several times a week:

1. regular eccentric exercise on a slant board (start very slowly and on a flat surface then build up

2. regular foam roller work for calves/achlles/Quads and Hams


3. icing, use a bucket or very small trash can, our tap water her where i live is very cold, do it for 10 minutes, approximately 50 degrees. i find immersing the entire lower foot from achilles down is much more effective then inormal icing.

[Torres]

Thanks Drak.

The right achilles flared again today after about 2 hours of a 3 hour session. Again, felt painful to push off after it flared.

Have seen the physio in the meantime. Had some ultrasound and massage. She said exactly what you said - eccentric, massage/loosen calf, ice achilles.

The eccentric exercises (to anyone else interested), are desgined to strengthen the tendon over its entire (not just part) of its lengnth. Same principle as with tennis elbow eccentric exercises. Basically, I stand off the edge of a step, sink down as far as it will go to stretch the achilles and then rise up on my toes. x10, x 2-3 times a day. Very easy exercise to do as well in terms of discipline, routine etc. Not sure whether it should be 2 footed or 1 footed, but I've been doing it with 1 foot.

Will see how things go over the next couple of weeks.

[mikeler]

Do the exercise with both feet so you can hopefully prevent the tendon in the other leg from getting bad as well.

[Champs990411]

I'm thinking you should stop at the time it flares up.

[Torres]

Originally Posted by mikeler

Do the exercise with both feet so you can hopefully prevent the tendon in the other leg from getting bad as well.

Other leg is 100% super healthy.

The right achilles is more susceptible to strain because I had a Bostrum on the outside ankle and some drilling after my blowing my ankle out a few years ago playing football. I think I also have some pins in there.

So the whole right calf/ankle/achilles tends to be under a bit more strain because probably doesn't stretch over as long a range as the other leg. I think the doc put the screws in too tight.

I just guess I'll have to work harder on preventative stuff, stretches and these eccentric exercises with that achilles.

[mikeler]

I got pain in my right Achilles last year. A few months later, I got it in my left Achilles worse than in my right. So now I always do the calf stretches in addition to the throwers ten for my shoulder and the flexbar for my elbow.

[Torres]

^ It's amazing how we don't think about preventative, stretching and strengthening exercises, when the pros do it as a matter of course.

I'm really digging those eccentric 'step raise' exercises on the achilles. Feels like there's alot of controlled force going through the achilles' entire length. My achilles and calf is going to be super strong in a few weeks time!

[mikeler]

Originally Posted by Torres

^ It's amazing how we don't think about preventative, stretching and strengthening exercises, when the pros do it as a matter of course.

I'm really digging those eccentric 'step raise' exercises on the achilles. Feels like there's alot of controlled force going through the achilles' entire length. My achilles and calf is going to be super strong in a few weeks time!

You don't think about preventative exercises until you feel the pain of an injury that you want to prevent in the future! Those calf raises do feel good and I think they help you with that first step pushing off the tennis court.

[Torres]

Played 2 hours on Monday, 1 hour on Wednesday and the achilles didn't flare. Played 3.5 hours today, and it flared towards the end. I've noticed a thickening / swelling / slight bulge at the back of the achilles. Its not as bad as the photo further above, but I can feel it with my hand. Instead of the back of the achilles curving inwards, it bulges very slightly outwards

Got some ratings matches coming up at the end of this month, then after that, I might have to take a break or cut right back on the tennis.

[mikeler]

^^^ I also got that bump in both of my Achilles tendons.

[Torres]

Presumably that was as a result of the tendonitis? What did you do by way of treatment?

I have to say I didn't notice any bump a couple of weeks ago so not sure if its appeared because of continued playing or those eccentric exercises....

[mikeler]

I think it was due to the tendinitis. I used ultrasound, electrostimulation and heat mostly.

[drak]

Originally Posted by Torres

Presumably that was as a result of the tendonitis? What did you do by way of treatment?

I have to say I didn't notice any bump a couple of weeks ago so not sure if its appeared because of continued playing or those eccentric exercises....

I would suggest iceing (bucket method) every day and especially after play, secondly use a foam roller in conjunction with the eccentric raises. That roller should be used on the entire calf and achilles area, great for hamstrings and quads as well. Initially you will notice knots (pressure) points and you will stop on those for 10-15 seconds to alleviate them. It's a little painful at first but you will notice a big difference after a few weeks.

Drak

[Chas Tennis]

1) Preventive Exercises & Stretches. Conditioning exercises & stretches intended for healthy tendons & muscles to prevent injuries might do more damage to injured tissue.

2) Rehab Exercises & Stretches. Doing rehab exercises without a Dr's diagnosis involving an ongoing injury issue is very risky. Also, rehab exercises and stretches have to be carefully selected based on the Drs evaluation and carefully supervised by a trained physical therapist. I've had injuries, diagnoses and physical therapy. Done right, I don't see another reasonable alternative.

3) "Tendinitis" is a term often trivialized by ignorant TV commentators regarding athletes. I have heard the phrase 'he/she has a little tendonitis' several times. I believe that commentators making such statements have no real idea of how serious those injury issues are. It sends the wrong message.

You should stop stressing your injured tissue - tennis is very stressful for the Achilles -and see a Dr.

[Frank Silbermann]

I found the Pro-Tech Achilles Tendon strap very helpful.