Exercise is good for your health and helps you stay fit. However, you may experience pain in your Achilles tendon after a workout. Runners, footballers and other athletes who do a lot of jumping or sprinting are particularly prone to this. Achilles tendon problems after exercise often develop gradually and aren’t always taken seriously at first. That’s why it’s important to recognise the signs in good time. Don’t let a sore Achilles tendon get in the way of your enjoyment of sport. Find out what might be causing it, how you can speed up your recovery and when it’s wise to seek professional help.
How do Achilles tendon problems develop after exercise?
According to research It has been found that, whilst running, the Achilles tendon is subjected to a load of approximately four to almost eight times one’s body weight. When the load caused by more frequent, longer or more intense exercise exceeds what the tendon can cope with, minor damage may occur. This can lead to pain and stiffness, particularly during or after exercise.
What causes Achilles tendon problems after exercise?
The Achilles tendon is the strongest tendon in the body, but it is put under a great deal of strain during exercise. With every step or jump, the tendon absorbs significant impact. If this strain increases too quickly or the body does not recover sufficiently, problems can arise.
Common causes include:
- Increasing the intensity of your training too quickly
- Insufficient recovery time between training sessions
- A lot of running, jumping or sprinting
- Reduced muscle strength or mobility of the calf muscles
- Worn-out or ill-fitting trainers
At first, the Achilles tendon – the tendon at the back of your ankle that connects your calf muscles to your heel – often just feels a bit stiff. Later on, the pain may persist during or after exercise.
What symptoms are associated with Achilles tendon problems after exercise?
Achilles tendon problems usually develop gradually. Many athletes first notice that the tendon feels stiff when they stand up or start a training session. As the symptoms worsen, even walking or climbing stairs can become painful.
Common symptoms include a painful or stiff Achilles tendon, tenderness when pressing on the tendon, a thickening of the tendon, or pain whilst running, jumping or pushing off. If the symptoms persist or worsen during exercise, it is advisable to give your body more time to recover and have the cause investigated.
How can physiotherapy help with Achilles tendon problems after exercise?
Physiotherapy plays an important role in the recovery from Achilles tendon problems. The physiotherapist will investigate the cause of your symptoms and assess your gait, muscle strength, mobility and the way you move.
Treatment often involves targeted exercises to gradually strengthen the Achilles tendon. You will also be given advice on how to build up your training sessions safely and adjust the intensity of your exercise. The physiotherapist will also look at factors that may be causing or perpetuating your symptoms, such as your running technique, the footwear you wear, the range of motion in your ankle, the strength of your calf muscles and any limitations in your mobility.
If you have mild symptoms, you can temporarily reduce the workload and gradually build up your training sessions. Simple calf exercises, such as controlled heel raises, can help to gradually strengthen the Achilles tendon. Do not push yourself too hard with the exercises and stop if the pain clearly increases. If the symptoms persist or get worse, please contact a physiotherapist.
Don’t wait too long to seek treatment for Achilles tendon problems after exercising
Many people carry on exercising for too long with a painful Achilles tendon. This can make the symptoms worse and often means recovery takes longer. By taking action in good time and adjusting the level of exertion, you increase your chances of a full recovery.
Do you suffer from Achilles tendon problems after exercising, or do you find that the pain keeps coming back?
Then take contact with us at 085-5000333 or send an e-mail to info@friskfysio.nl to book an appointment. Our physiotherapists will be happy to help you with a personalised treatment plan, so that you can get back to exercising with confidence and without any symptoms.
