Achilles tendonitis, or tendonopathy to use the correct term, can be a frustrating and painful condition, particularly for those who are active and eager to maintain their fitness. At The Physio Hub in Collingwood, ON, we understand the importance of balancing rest and exercise to facilitate a speedy recovery while keeping you fit and strong.
How Long Does It Take to Rehab an Achilles?
Rehabilitation for Achilles tendonitis varies from person to person, and depends on the goal. It will take longer to rehab in order to run a marathon, then it does to walk the dog around the blog. Typically, it can take anywhere from a few weeks to several months for a comfortable return to activity, and up to a year or longer to fully recover. It also depends on the severity of the injury and how well you adhere to your rehab program. Consistent, appropriate exercise is key to a successful recovery.
What is the Fastest Way to Heal an Achilles Tendon?
The fastest way to heal an Achilles tendon involves a combination of rest, targeted exercises, and proper care. At The Physio Hub, we recommend:
- Rest and Ice: Initially, rest and ice can help reduce inflammation and pain.
- Gradual Reintroduction of Exercise: Begin with low-impact exercises and gradually increase intensity as your tendon heals.
- Strengthening and Stretching: Specific exercises to strengthen the calf muscles and improve flexibility.
- Biomechanics assessment: Changes in the way you move, exercise, or your technique can change the strain on the tendon.
- Professional Guidance: Regular check-ins with a physiotherapist to ensure you’re on the right track.
How Do I Rehabilitate My Achilles Tendon?
Rehabilitation focuses on a balance between activity and rest, often referred to as the Goldilocks effect—not too much, not too little, but just the right amount. Tendons love to exercise, and proper dosage is crucial to avoid irritation. Here’s a general outline of a rehab program:
- Eccentric Exercises: These involve lengthening the tendon under tension, which can help strengthen and repair it.
- Calf Raises: Start with seated calf raises, progressing to standing calf raises as your strength improves.
- Stretching: Gentle stretching of the calf muscles to maintain flexibility.
- Cross-Training: Engage in low-impact activities like swimming or cycling to maintain cardiovascular fitness without overloading the tendon.
- Adjunct treatments: Additional treatments such as soft tissue techniques, massage, acupuncture, dry needling, taping, manual therapy, can all be helpful to support the recovery period and help people in varying amounts.
Is Walking Good for an Achilles Injury?
Walking can be beneficial for an Achilles injury if done correctly. Begin with short, gentle walks on even surfaces, gradually increasing the distance as tolerated. Walking helps maintain mobility and can aid in the recovery process by promoting blood flow to the tendon. However, avoid walking if it exacerbates pain or swelling, and your physio will help create a walking program
The Goldilocks Effect: Finding the Right Balance
Achilles tendonitis requires a careful balance of activity and rest. Too much exercise can irritate the tendon, while too little can lead to stiffness and weakness. At The Physio Hub, our experienced physiotherapists can help you find this balance, ensuring your exercises are appropriately dosed to promote healing and prevent further injury.
The biggest mistake we see in achilles rehab is too much rest. This decondition’s the tendon making it tougher to get back into exercise and activity.
Conclusion
Maintaining activity during an Achilles tendonitis injury is crucial for a speedy and effective recovery. With the right approach, you can keep fit and help your tendon heal. At The Physio Hub in Collingwood, ON, we’re here to guide you every step of the way, ensuring you stay active and recover fully. Remember, tendons love exercise, and finding the right balance is key to your success.
We have more information on achilles rehab programs here. For personalized advice and a tailored rehabilitation program, visit us at The Physio Hub. Let’s get you back on your feet and moving comfortably again!