(Image by Freepik)
When Myth Meets Anatomy
Have you ever wondered why the tendon in our heel is called the Achilles tendon? Achilles and the Achilles tendon are related through Greek mythology. Achilles was an immortal hero in the Trojan War. However, his weakness lies in his heels, as his mother dipped him in the River Styx while holding him by his heels, making his heels vulnerable since they were unable to touch the magical water in the river.
Where is the Achilles tendon?
The Achilles tendon is the largest tendon in the human body, a band of thick, fibrous connective tissue, connecting the triceps surae muscle group to the calcaneus (heel bone).
The triceps surae consists of the gastrocnemius (bulky muscles at the calf), soleus (large, flat muscle beneath the gastrocnemius), and plantaris (small muscle in the back of the knee).
The triceps surae is responsible for pointing the toes downwards (plantarflexion), and is essential for daily activities such as standing on your tiptoe, walking, running, and jumping.
Are you experiencing Achilles Tendinitis?
Having pain in the back of the heel after running or exercising?
Noticing abnormal swelling, tenderness, and warmth of the back of the heel?
Having difficulty walking due to pain in the back of the lower legs?
These are common signs and symptoms of Achilles tendinitis.
Achilles tendinitis is characterized by pain, stiffness, and degeneration in the Achilles tendon due to injury, overuse, or improper loading. It can occur near the attachment site of the tendon to the heel or 2–6 cm above the heel.
Achilles tendinitis can be graded as mild, moderate, and severe:
Mild – pain reproduced in the tendon during or immediately after a specific physical activity
Moderate – swelling or hard lump noticed in the tendon
Severe – any type of weight-bearing leads to pain of the tendon, very painful to touch.
What causes Achilles Tendinitis?
There are numerous causes that contribute to this condition, and the symptoms tend to worsen over time due to repetitive strain or improper movement patterns. Here are some typical factors:
- Sudden increase in intensity of physical activity (running, jumping)
- Tight calf muscles or limited ankle mobility
- Inappropriate footwear (high heels, shoes that lack support or cushioning)
- Abnormal foot structure (Flat feet, high arches)
- Improper training technique (excessive training, inadequate warm-up)
- Inflammatory arthritis (generalised inflammation of joints)
- Obesity (increased mechanical stress on the tendon)
- Age (decreased flexibility of tendons and increased susceptibility to injury)
How can Physiotherapy help?
Achilles tendinitis can affect daily activities such as walking, running, or even prolonged standing. Symptoms can be effectively reduced with physiotherapy interventions such as:
- Manual therapy- to improve ankle mobility and muscle tone
- Therapeutic modalities – such as acupuncture, dry needling, electrical stimulation can be used to reduce symptoms
- Progressive loading exercises- to strengthen and restore function
- Custom Orthotics – to improve foot alignment
- Education- day-to-day activity modification, and injury prevention
With the help of Physiotherapy, tendon health can be restored. Recurrence can be prevented with the improvement of strength and flexibility.
How long does it take to recover?
Normally, recovery time varies among individuals. It depends on the severity and time of onset of the condition. For mild cases, improvement can be seen within 6–8 weeks with the help of physiotherapy. For chronic or severe cases, it may take 3–6 months or longer.
Timely intervention results in better outcomes. Neglecting symptoms or continuing aggravating physical activities may prolong recovery time.
What are some safe home exercises I can do for this condition?
The following are some common exercises that can help with Achilles Tendinitis. However, this does not replace a proper assessment. It is always advisable to see a Registered Physiotherapist prior to starting any rehab exercises to determine the severity of the condition.
Calf Raises
This exercise targets the gastrocnemius muscle and provides controlled activation of the muscle. This is performed with both feet on the ground, and slowly lifting your heels off the ground.
Bent-Knee Calf Raises with Chair
Soleus can be strengthened with knee-bending calf raises. Stang facing a sturdy chair, bend your knee slightly, slowly lift your heels with control, and within your range of comfort.
Calf Stretch
Stand facing a wall. Place one foot back and keep it straight with the heel on the ground. Bend your front knee and lean forward until you feel a stretch in the back calf.
When should I see a Physiotherapist?
It is recommended to see a Registered Physiotherapist as soon as you develop symptoms. Early intervention is always best, as it will help to speed up recovery. At The Physio Approach, we provide:
- A comprehensive assessment of tendon health, strength, and biomechanics
- An individualized treatment plan tailored to your stage of recovery including but not limited to manual therapy, joint mobilizations/manipulations, active exercise program
- Supervised guidance to ensure safe and effective exercise progression
We also work in conjunction with our Sports Medicine Physician/Physiatrists if further evaluation or imaging is needed.
Get back on your feet—pain-free! Make an appointment with us today!
Just like the mythical Trojan Hero Achilles, our Achilles tendon can be vulnerable and easily injured. Whether you’re a weekend jogger or a competitive athlete, Achilles tendinitis can be desperately frustrating. Nevertheless, with manual therapy, therapeutic modalities, and professional guidance from Physiotherapists, recovery is absolutely achievable.
Contact The Physio Approach today to book an appointment and get started on your path to stronger, pain-free movement. We are located at Yonge Street, North York, Toronto, right next to the TTC Finch subway station. Feel free to give us a call or book a 10-minute free in-person consultation with one of our Physiotherapists!
If you or someone you know is suffering from Achilles Tendinopathy, professional care combined with thorough assessments and manual therapy can help you get back to moving comfortably. At The Physio Approach, our team is dedicated to creating a personalized treatment plan tailored to your individual needs. We are committed to supporting you with expert care and consistent feedback to ensure your treatment is effective and successful every step of the way. Book an appointment with us today!