Achilles Tendons - Chronic Pain Solutions?

ev79sf

New User
Hey all,

I'm 36, male, right-handed. 3.5 level player. So I've been playing "seriously" - league matches and tournaments for about a year and a half, and it is starting to take a toll on a few parts of my body. My right knee gets swollen, right calf gets sore, left behind the knee feels tight... all of this I can manage with icing, massage, heat pad, ibuprofen...

But what I can't handle is the chronic Achilles tendon pain. Both are pretty bad - mostly along the tendon in the middle - I can feel the knot(s). The mornings are really hard, and some days this pain really makes it hard to split step and move well. Sometimes I feel it at the heel as well.

Even after 2-3 days of rest or more, the problem still exists. I usually play about 4 days a week for about 1-2 hours. I often ice afterwards, and heat before playing. I always stretch after and have a nice slow warmup before. This has been going on for a couple of months.

Anyone have any suggestions or go through this as well? I'm thinking the problems may be related, as they are all lower leg. Perhaps more strength training on the upper legs? I want to continue playing for years to come without feeling like glass is cutting my tendons every day, and having to limp in the mornings. I've been active my whole life - running etc, and never experienced this type of affliction.

THANKS!
 

mikeler

Moderator
With all those issues, have you tried new shoes? It seems like many things are out of balance.
 

Noisy Ninja

Semi-Pro
I've had the same issue concerning Achilles tendon pain; walking up and down stairs in the morning was excruciating. Tried everything from heel dip exercises, massage, meds...saw some improvements but the same issue kept reappearing. The one thing I did that totally fixed the issue entirely was switching to Superfeet insoles (green/carbon) in all my tennis shoes.
I've had other tennis friends go down with similar Achilles tendon issues and when I suggested they try the Superfeet insoles...it has also solved their Achilles tendon issues. It takes a while to get used to the stiff as a board Superfeet insoles but after a week or two...your feet becomes accustomed and the Achilles tendon issues disappeared for me and others I know.
I suggest you give it a try. It worked for a lot of people I know.
 

mikeler

Moderator
I had success wearing these for a few months:

5042845590.jpg
 

ev79sf

New User
Thanks, guys! I got the green Superfeet and already do notice an improvement after a tough singles match. I wear the new 2015 Barricades. Maybe not enough arch support... I also think I should start doing some more squats to build up surrounding muscle.
 

badkitty

Rookie
I ended up taking about 10 months off to allow for my Achilles tendonitis to completely heal, then gradually worked my way back up to where I can play 2-4 days a week. I kept trying to play through it and it eventually got pretty bad. Don't let it get too severe 'cause it can really be hard to recover from.

A decent sports insole definitely helps. Seems that the general trend for tennis shoes is targeting ultra-light (no padding) designs.

Also take a look at eccentric calf raises, calf stretches, and general leg stretches. Keeping generally fit with low impact cardio helps a lot, too.
https://www.google.com/#q=eccentric+calf+raises+achilles+tendonitis
 

Noisy Ninja

Semi-Pro
Eccentric heel drop exercises is definitely a good idea: http://www.sportsinjuryclinic.net/r...lower-leg-ankle-exercises/eccentric-heel-drop
The Superfeet insole has widespread effectiveness in curing the ailment for a lot of tennis players I know who have been afflicted. I'm a long time Barricade user and I'm not so sure the problem is necessarily because tennis shoe manufacturers are skimping on insoles...but rather that when players age...they are dropping flat feet and less flexible tendons (Achilles). The aftermarket insoles like Greenfeet green/carbon probably help to correct the cause of the problem. The trick is to stick with using those insoles; some people have a tough time equating the stiffness of the Greenfeet insoles as being "better". Those I know who have stuck with the Greenfeet insoles for 1-2 weeks notice immediate improvements in the Achilles tendonitis.
 

elias_ch

New User
---But what I can't handle is the chronic Achilles tendon pain. Both are pretty bad - mostly along the tendon in the middle - I can feel the knot(s). The mornings are really hard, and some days this pain really makes it hard to split step and move well. Sometimes I feel it at the heel as well.

Even after 2-3 days of rest or more, the problem still exists. I usually play about 4 days a week for about 1-2 hours. I often ice afterwards, and heat before playing. I always stretch after and have a nice slow warmup before. This has been going on for a couple of months.

I hurt my Achilles playing soccer and thought it would be fine to play tennis and stop soccer afterwards as i felt no major pain playing tennis..than 4 weeks later i couldn't stand up or walk without pain and that was a wake up call. Achilles inflammation can be tricky because one day you'd feel fine but after playing hard than it hits you.

don't waste time playing injured.. stop playing and rest for about 2-3 weeks or whatever it takes.

Here is what worked for me for 3 weeks to heel my achilles:
1. Complete rest from sports
2. Every day i would do calf/achilles streches starting with: Calf Stretch (Gastrocnemius) / Soleus muscle stretch / Seated Calf Stretch / and most importantly Achilles eccentric stretch.
3. Apply ice immediately for 12-15 minutes
4. Apply inflammation cream and massage achilles area - i used Penetrex


Repeat every day until you feel no pain doing eccentric stretch and than start by little run.
hope this helps.
 

WildVolley

Legend
I suggest that you experiment with lower drop heels on your shoes when off court. If you can comfortably stand and walk in zero-drop shoes (the heel no higher than the toe), that will act to slowly stretch and lengthen the Achilles tendons and stretch the calves. This sort of active stretching in everyday living can be done while resting and rehabbing that area.
 

oble

Hall of Fame
I've had other tennis friends go down with similar Achilles tendon issues and when I suggested they try the Superfeet insoles...it has also solved their Achilles tendon issues. It takes a while to get used to the stiff as a board Superfeet insoles but after a week or two...your feet becomes accustomed and the Achilles tendon issues disappeared for me and others I know.
Interesting. Do you (or anyone else) know how does Superfeet Green compare against alternative brands like Sof Sole Airr Orthotic which costs about half?
 

RogueFLIP

Professional
Hey all,

I'm 36, male, right-handed. 3.5 level player. So I've been playing "seriously" - league matches and tournaments for about a year and a half, and it is starting to take a toll on a few parts of my body. My right knee gets swollen, right calf gets sore, left behind the knee feels tight... all of this I can manage with icing, massage, heat pad, ibuprofen...

But what I can't handle is the chronic Achilles tendon pain. Both are pretty bad - mostly along the tendon in the middle - I can feel the knot(s). The mornings are really hard, and some days this pain really makes it hard to split step and move well. Sometimes I feel it at the heel as well.

Even after 2-3 days of rest or more, the problem still exists. I usually play about 4 days a week for about 1-2 hours. I often ice afterwards, and heat before playing. I always stretch after and have a nice slow warmup before. This has been going on for a couple of months.

Anyone have any suggestions or go through this as well? I'm thinking the problems may be related, as they are all lower leg. Perhaps more strength training on the upper legs? I want to continue playing for years to come without feeling like glass is cutting my tendons every day, and having to limp in the mornings. I've been active my whole life - running etc, and never experienced this type of affliction.

THANKS!

You're right that all your lower extremity symptoms are related. Sounds like you've got some unresolved postural imbalances and soft tissue restrictions.

I'd probably start with head to toe postural assessment and a gait analysis. Palpation of soft tissues can identify areas that need work on.

I'm not a opponent of strength training, just the opposite. However, none of your complaints mentioned weakness...."swollen, sore, tight, knots"...so I'm not sure why you think strength training would be the way to go initially.

Inserts may give you relief to play right now, but if your goals are to continue to play for years, I'd suggest to try address the whole chain. Bc if you understand the kinetic chain concept of generating power behind your groundstrokes and serve, you better believe that chronic pain and dysfunction can follow a similiar chain.
 

hray4clay

Rookie
Hey all,

I'm 36, male, right-handed. 3.5 level player. So I've been playing "seriously" - league matches and tournaments for about a year and a half, and it is starting to take a toll on a few parts of my body. My right knee gets swollen, right calf gets sore, left behind the knee feels tight... all of this I can manage with icing, massage, heat pad, ibuprofen...

But what I can't handle is the chronic Achilles tendon pain. Both are pretty bad - mostly along the tendon in the middle - I can feel the knot(s). The mornings are really hard, and some days this pain really makes it hard to split step and move well. Sometimes I feel it at the heel as well.

Even after 2-3 days of rest or more, the problem still exists. I usually play about 4 days a week for about 1-2 hours. I often ice afterwards, and heat before playing. I always stretch after and have a nice slow warmup before. This has been going on for a couple of months.

Anyone have any suggestions or go through this as well? I'm thinking the problems may be related, as they are all lower leg. Perhaps more strength training on the upper legs? I want to continue playing for years to come without feeling like glass is cutting my tendons every day, and having to limp in the mornings. I've been active my whole life - running etc, and never experienced this type of affliction.

THANKS!
I've been through this. From experience and after having suffered a ruptured right achilles and subsequent repair please allow me to give you some advice: #1 DO NOT GET ANY CORTISONE SHOTS IN OR NEAR THAT TENDON #2 rest it as much as you can and get some heel lifts for the inside of your shoes to reduce the stretch on that tendon #3 GET SOME PHYSICAL THERAPY, it might very well save you from surgery #4 stretch those achilles (and hamstrings) before you play and after as well #5 Be careful not to become too dependent on naproxen (Alleve) for pain relief. It is effective for the pain but it can cause damage to your heart; I know from experience with that as well.
 
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