Achilles heel tendonitis is the cause of overuse of your Achilles tendon where the calf muscles on the back of your leg are attached to your heel. It is caused by overuse of the heel, which is more common in young people and middle-aged people, who participate in sports such as running, gymnastics, dance, football, baseball, basketball, tennis and golf. volleyball. It can affect professional or amateur athletes.
Remark : For severe cases of Achilles tendonitis, always consult a doctor.
This problem occurs due to a sudden increase in the intensity of physical activity, or when one does not stretch properly before playing sports on hard surfaces or doing a lot of jumps.
It can also be caused by wearing high heels for long hours or not wearing shoes with proper support. Factors that may increase your risk may be flat feet, obesity, diabetes or high blood pressure and taking certain types of antibiotics.
The main symptom of Achilles heel tendonitis is pain along the back of the leg and above your heel, especially when walking or running. More severe pain episodes may occur after a prolonged run, climbing stairs (moving) or sprinting. Other symptoms include swelling, a stiff muscles and the difficulty standing or walking.
You can treat most cases of Achilles heel tendonitis with relatively simple home remedies. However, the most severe cases can lead to ruptured Achilles heel, where surgery is the only solution, so seek medical attention in these cases.
Table of Contents
Top 10 Home Remedies For Achilles Heel Tendonitis.
1. cold compresses
A cold compress helps reduce pain and swelling, two main symptoms of Achilles heel tendonitis. It will also be of great help in relaxing the affected muscles.
- Put some ice cubes in a thin towel and tie it securely.
- Apply this ice pack to the affected area for 10 to 15 minutes.
- Repeat a few times a day as needed.
- Instead of ice, you can also use a bag of frozen peas.
Note : Do not apply ice directly to the skin, as it can cause frostbite.
2. Warm wraps or elastic bandages
You can use warm wraps or elastic bandages to reduce tension in affected muscles. That decreases swelling and pain and speeds up the healing process. You can easily find hot wraps or elastic bandages in the market.
Wrap your foot and lower leg with an elastic bandage or a compression film. Try to keep your leg elevated to reduce blood flow to the area. Stay bandaged for a few days or until the swelling and pain is relieved.
Avoid bandages that are too tight, which can cause poor circulation, loosen the bandage if you feel increased pain or other symptoms.
3. Massage
Massage is another good way to treat Achilles heel tendonitis. Gentle massage will help increase circulation, relax muscles, and reduce swelling and stiffness. You can use olive, coconut, sesame, or mustard oil.
- Lightly heat the oil of your choice between your palms.
- With your fingers, gently massage the lower part of your foot and the heel for 10 to 15 minutes.
- Repeat several times a day until the pain subsides.
You can also use this super “homemade” anti-tendonitis potion
If you can’t massage yourself, get help from a friend or a professional massage therapist.
4. Acupuncture
Another good treatment for Achilles heel tendonitis is acupuncture. According to a 2013 study published in the Chinese Journal of Integrative Medicine, acupuncture may help relieve pain and increase activity in patients with chronic Achilles heel tendonitis.
Acupuncture increases the volume of blood and increases the Achilles tendon oxygen saturation, which in turn reduces pain and swelling.
Always seek out a master acupuncturist with experience in treating Achilles heel tendonitis.
5. Castor oil
You can also try castor oil for relieving symptoms of Achilles heel tendonitis. The oil is mainly made up of ricinoleic acid, an anti-inflammatory agent.
According to a 2001 study published in the Naunyn-Schmiedeberg Archives of Pharmacology, the ricinoleic acid contained in castor oil possesses natural capsaicin, dual pro-inflammatory and anti-inflammatory properties, observed during acute application and repeated, respectively.
Apply castor oil topically to the painful area two or three times a day. This helps to ease the pain and minimize tendon inflammation.
6. Vitamin E
Vitamin E is a fat soluble antioxidant that helps relieve inflammation and pain by getting rid of free radicals. Vitamin E also improves circulatory function, which reduces swelling and promotes healing.
- Use vitamin E oil to massage the affected area, 2 or 3 times a day until you get complete relief from the pain.
- Also eat vitamin E in foods that are high in vitamin E, or take vitamin E supplements, after seeing a doctor, to help your body recover quickly.
7. Epsom salt
Another effective remedy for Achilles tendonitis are Epsom salts. The magnesium in Epsom salt promotes healing of sore and injured muscles. It also helps relax the muscles which will put less strain on the tendons.
- Add ½ cup of Epsom salt to a basin filled with hot water.
- Stir well, until the salt has dissolved.
- Soak the affected leg in this warm water for about 30 minutes.
- Repeat 2 or 3 times a week for a few weeks.
8. Apple cider vinegar
Apple cider vinegar is also a Effective home remedy for Achilles heel tendonitis due to its anti-inflammatory and alkalizing properties. It can help reduce pain and inflammation.
- Add 1 cup apple cider vinegar, unfiltered to a small bath of hot water.
- Soak the affected leg for 20 to 30 minutes.
- Do this once a day until you have fully recovered.
Additionally, add 1 to 2 teaspoons of organic, unfiltered apple cider vinegar and 1 teaspoon of honey to a glass of water. Drink twice a day for best results.
9. Turmeric
Another natural remedy for Achilles tendonitis is turmeric. It contains a chemical compound called curcumin which is a very good anti-inflammatory drug and can effectively reduce pain and swelling.
- Boil 1 teaspoon of turmeric powder in 1 cup of milk
- Simmer for 5 minutes.
- Add some honey and drink this turmeric milk 2 times a day to promote healing.
You can also take curcumin supplements, but only after consulting a doctor.
10. Ginger tea
Ginger is excellent for treat pain and inflammation-related problems. Its antioxidant and anti-inflammatory properties help reduce pain, swelling, and inflammation. In addition, it will improve circulation to the affected area.
- Drink 2 to 3 cups of ginger tea daily.
- To make the tea, simmer 1 tablespoon of minced ginger in 1 ½ cups of water for 10 minutes.
- Filter, add honey before drinking.
Also include ginger in your daily cooking.
Another option is to take supplements, but only after consulting your doctor.
You can also massage the affected area with ginger oil several times a day.
Additional tips
- When you are suffering from Achilles heel tendonitis, rest your leg as much as possible. Avoid putting weight on your leg, which will delay healing.
- Keep the affected leg elevated to promote healing. Rest your leg on a pillow when you are sitting or lying down.
- When recovering from Achilles heel tendonitis, increase your activity level gradually. Start slowly and increase the duration and intensity slowly.
- Avoid activities that place excessive strain on your tendons, such as running on hills or climbing stairs.
- Take the time to stretch your calf and Achilles tendon muscles in the morning, before exercise, and after exercise to prevent recurrence.
- Wear shoes that provide sufficient cushioning for your heel during the exercise.
- Replace worn-out shoes with new, well-padded shoes.
- Do exercises to strengthen the calf muscles.
- Avoid wearing high heels every day, as they can increase your risk for new Achilles heel tendonitis.