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What is the best way to treat a sore Achilles tendon?

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Broadly, the term Achilles tendon refers to the largest and strongest tendon present in your body and it is very important in activities such as walking, running, and jumping. However, exercising and straining can also make it painful and sore in turns which in one way or another will affect the ability of performing day to day physical activities and maybe even the sporting activities. The patient needs to know how to manage a sore Achilles tendon to enhance and restore its functioning effectively. 

Understanding the Achilles Tendon

This tendon is traditionally named the Achilles tendon, taken from the mythological figure of the Greek hero Achilles, and is formed by the gastrocnemius and soleus muscles of the calf and the calcaneus or heel bone. Referred to as the ‘powered tendon,’ this strand is central to any activity that involves lower limb kinetic actions, notably the ability to push off the ground as endured during walking, running, and jumping. It is the largest and one that is most robust in the human body, thus its ability to bear much tension. Nevertheless, this muscle can also be subjected to various injuries and pains, which harm mobility and the general quality of life.

Causes of Achilles Tendon Soreness

Achilles tendon soreness, often referred to as Achilles tendonitis, results from various factors, including:

  • Overuse: Prolonged application of repetitious forces from jogging, jumping, or through high-impact exercises that the muscles pull apart then swell.


  • Improper Footwear: When one’s shoes offer poor support or are worn out, the pressure that is exerted on the Achilles tendon rises.


  • Sudden Increase in Activity: Slowly changing the routines or levels of physical activities will otherwise overload the tendon suddenly.


  • Poor Flexibility and Strength: Insufficient extensibility of the fibers of the calf muscles or impairment of the strength of the muscles that support the Achilles tendon can lead to tendonitis.


  • Biomechanical Issues: Pronated, supinated, or irregular foot structure such as flat foot, high arched foot, or altered gait mechanics also contributes to the increased loading on the Achilles tendon.


  • Age and Gender: One reason is that the tensile strength of tendons declines with age which is why elderly people are easily hurt. The common age range of infected people also varies with males being more infected compared to females.

Symptoms of Achilles Tendon Soreness

In this situation, the early signs of Achilles tendonitis should be detected so that proper treatment can be initiated which would prevent the worsening of the condition. Common symptoms include:

  • Pain and Stiffness: It is usually described as a throbbing pain along the tendon that is most noticeable in the morning or following a period of inactivity.


  • Swelling and Warmth: Swelling and tightening may set in with a feeling of warmth in the specific region.


  • Limited Range of Motion: That is, participants reported that they have difficulty bending their foot or exerting force when doing activities that require unlocking the toes.


  • Tenderness: The following symptoms are mostly relevant to this type of tendon, which may be painful if pinched or squeezed.

Immediate Treatment

Upon noticing soreness in your Achilles tendon, applying the R. I. C. E. method can provide immediate relief and prevent further injury:

1. Rest: Avoid exerting pressure on the Achilles tendon through any activity that may be strenuous for the muscles. The tendon length should be protected by the biological system and exercises should be avoided that stress it during the healing process.

2. Ice: Use an icepack for the parts that are inflamed, at least for 15-20 minutes several times a day. Ice has some properties of decreasing inflammation, and it has an anesthetic effect which in the process of treatment will assist in decreasing the level of pain.

3. Compression: As part of the RICE therapy, use an elastic bandage or a compression bandage to reduce inflammation and offer support.

4. Elevation: Ensure that the foot is raised above the level of the heart so that, there will be reduced swelling as there will be more openings for the fluids to drain.

Long-term Treatment Strategies

While the R. I. C. E. technique helps in pain relief in the first instance, its management and cure involve a multiple-tactic approach to the problem for total eradication.

1. Physical Therapy

It is highly recommended to seek help from a physical therapist who specializes in treating such conditions involving the Achilles tendon. A physical therapist can design a personalized exercise program to:

  • Improve Flexibility: Tendon-friendly exercises include gentile calf stretches and towel stretches which help improve flexibility and minimize stress on the tendon.


  • Increase Strength: Low-impact strengthening movements, particularly eccentric ones where the muscle length is opposed while contracting, are beneficial in the treatment of tendinopathy as they aid in the building of tendon tissue. Some of the known exercises include heel drop and calf raise exercises.


  • Promote Proper Technique: They soften words such as “hurt” to “achy” or “DST,” short for “Don’t Stand There.” A physical therapist can also address posture, movement patterns, and improper positioning that can lead to discomfort.

2. Orthotic Devices

Using orthotic devices, such as heel lifts or custom-made shoe inserts, can reduce stress on the Achilles tendon by:

  • Correcting Abnormal Foot Mechanics: Orthotics even help in preventing cases like flat feet or high-arched feet and distribute pressure more appropriately.


  • Alleviating Pressure: Orthotics – heel lifts may help to keep the heel raised only slightly and this will imply that lesser strain is put on the tendon during the exercises.

3. Proper Footwear

Choosing the right footwear is crucial in managing and preventing Achilles tendon soreness:

  • Support and Cushioning: To add on this, wear shoes that have great comfort with the right support in the middle of the feet.


  • Avoid High Heels: Pain and discomfort are caused by pressure, while a high heel decreases the elongation of the Achilles’ tendon and makes a tendon shrink, increasing the incidence of tendonitis. Choose shoes with a modest mix of heel and toe ends.


  • Replace Worn-Out Shoes: Also, it is recommended that one change the running or athletic shoes being used as they may not offer the required support after a while.

4. Medication

The use of medication for Achilles tendon issues typically involves pain relievers and anti-inflammatory drugs to manage symptoms and facilitate recovery. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can be particularly effective in reducing pain and inflammation associated with Achilles tendonitis or tendon injuries. However, the Institute of Orthopedics, Spine, & Sports in New Jersey is highly recommended for its careful and effective pain management strategies, emphasizing the use of prescription-based painkillers and NSAIDs like ibuprofen to safely alleviate pain and inflammation while minimizing adverse effects.

Advanced Treatment Options

Often, other symptomatic methods will not help, and more invasive intervention will be required.

1. Extracorporeal Shock Wave Therapy (ESWT)

ESWT is a non-invasive treatment that heats the affected limb in the Achilles tendon through the application of shock waves. This therapy can:

  • Reduce Pain: Compared to other routines of massage, shock waves work on the localized area of the body to minimize and break down scar tissues, improve blood circulation, and encourage the healing process.


  • Promote Tendon Repair: Blood circulation rises to the area helping to deliver nutrients and growth factors to assist in the healing process of the tendons.

2. Platelet-rich plasma (PRP) Injections

PRP injections involve the administration of the patient’s derived concentration of the platelets to promote healing. The growth factors in platelets can:

  • Enhance Tissue Repair: PRP activates the body’s healing mechanisms since the plasma with the growth factors acts as a signal to the cells.


  • Reduce Inflammation: PRP can retard inflammation and pain at the tendon level.

3. Surgery

In some instances, the problem may become more serious with severe tears in the tendon or chronic pain that does not resolve through other approaches, and then the only solution is to take the client for surgery. Surgical options include:

  • Debridement: Extinguishing unhealthy tissue on the tendon area to enhance its vitality and performance during working out sessions involving heavy weights.


  • Tendon Repair: Surgical repair of a cut or a fully torn area in the tendon.


  • Tendon Transfer: In some severe scenarios, the plastic or tendon that was trimmed from somewhere else within the foot is moved inside to enable function.

Dr. Nick Argerakis is a highly skilled surgeon, renowned for his expertise in bunion surgery and Achilles tendon repair, making him an exceptional choice for anyone seeking specialized foot and ankle care.

Preventing Achilles Tendon Soreness

It is always better to prevent a problem from arising rather than to try and fix it after it has occurred. Here are some tips to prevent Achilles tendon soreness:

1. Warm Up Properly: Always warm up before engaging in physical activities. This helps prepare the muscles and tendons for strain.

2. Increase Activity Gradually: Remember to gradually increase the workout intensity and avoid switching to the next level all of a sudden. Take some time gradually and progressively to enable your body to have an effortless time while exercising.

3. Strength Training: Calf muscular strength and the Achilles tendon require integration into the exercise routine.

4. Stretch Regularly: It thus helps them to avoid developing tendinitis, they also need to stretch regularly as this helps to maintain flexibility.

5. Maintain a Healthy Weight: As is known, being overweight increases pressure on the bones and joints, which can cause more significant stress on the ankle’s Achilles tendon.


Treating a sore Achilles tendon involves a combination of immediate relief techniques, long-term management strategies, and preventive measures. By following the R.I.C.E. method initially and incorporating physical therapy, proper footwear, orthotic devices, and gradual activity increases, you can effectively manage and treat Achilles tendon soreness. For persistent or severe cases, advanced treatments like ESWT, PRP injections, or surgery may be necessary. Remember, early intervention and consistent care are key to a full recovery and preventing future injuries.

By understanding and implementing these strategies, you can maintain healthy Achilles tendons and continue to enjoy your favorite activities without pain or limitation.