Thanks...I guess that means rest from tennis and running? ARGHHHHHH!!!
Will stretches help it heal faster or keep it from happening again in the future?
TripleB
As tough as it seems to have to rest, you don't want to have chronic inflammation result in an abnormal tendon riddled with disorganized scar tissue (tendinosis):
Or worse, a ruptured achilles tendon:
The Sports Injury Clinic has a pretty good description of achilles tendonitis, it's causes, and its treatment:
http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/achilles-tendonitis
Some quotes:
"Achilles tendonitis can be either acute, meaning occurring over a period of a few days, following an increase in training, or chronic which occurs over a longer period of time. In addition to being either chronic or acute, the condition can also be either at the attachment point to the heel or in the mid-portion of the tendon (typically around 4cm above the heel).
Healing of the achilles tendon is often slow, due to its poor blood supply."
"Causes of Achilles Tendonitis
Achilles tendonitis is an
overuse injury. Too much too soon is the basic cause of overuse injuries, however other factors can contribute to developing the condition.
Increase in activity (either distance, speed or hills).
Less recovery time between activities.
Change of footwear or training surface.
Weak calf muscles.
Decreased range of motion at the ankle joint, usually cause by tight calf muscles.
Running up hills - the achilles tendon has to stretch more than normal on every stride. This is fine for a while but will mean the tendon will fatigue sooner than normal.
Overpronation or feet which roll in when running can place an increased strain on the achilles tendon. As the foot rolls in (flattens) the lower leg also rotates inwards which places twisting stresses on the tendon."
"What can the athlete do to treat Achilles pain?
Rest and apply cold therapy.
Wear a heel pad to raise the heel and take some of the strain off the achilles tendon. This should only be a temporary measure while the achilles tendon is healing.
Make sure you have the right running shoes for your foot type and the sport.
See a sports injury professional who can advise on treatment and rehabilitation."
It is important not to start strengthening exercises too soon. Pain is a sign that active inflammation is present, so pain should be resolved before a strengthening exercise regimen should begin. (It may be appropriate to do gentle range of motion movements while some discomfort is present.)
As always, a proper diagnosis from seeing a sports medicine doctor and direction under the care of a therapist can give personalized care to direct you through a potentially long process to minimize a chance for complications or recurrence.
Here is one set of exercises, however:
http://www.summitmedicalgroup.com/library/sports_health/achilles_tendonitis_exercises/
[I don't know whether you hit the gym or not, but in the further down the road, the squat and deadlift are the classic exercises that work all the muscles of legs, core and muscles that connect the legs and core. May be something to consider to help prevent other common leg, abdominal and back injuries. Even just a little strengthening is beneficial to tennis players.]
More on over pronation - a possible contributing cause of achilles tendonitis [and also is a contributor to plantar fasciitis which you say you also have had.]:
Over pronation is very common in those with flat feet.
If you are an over pronator, your foot rolls abnormally when you walk/run, putting excess stress on your achilles tendon:
The good news is that over pronation can often be corrected with an orthotic. Many even can be largely corrected with a good supportive insole like the Superfeet Orange or Green.
