Tendons attach muscles to bones that make movements possible.The muscles in your calves and lower legs are connected with the heel bones.Tendinopathy is a condition in which the ankle becomes injured.repetitive stress due to activities like walking, running, and jumping is the most common cause of the condition.You can take care of most cases at home, but you should still see a doctor to make sure the right steps are taken for your injury.
Step 1: Go to your doctor.
You need to talk to your doctor before you try to treat yourself.She will develop an individualized treatment plan for your injury.If you have recently increased physical activity that involves your lower legs, you should tell your doctor about it.The doctor will tell you how long you shouldn't be doing anything.If you experience a sudden disability with your foot, then you need to see a doctor immediately.It's a far more serious diagnosis if you have a torn or rupturing ankle.Mild-to-moderate pain in the back of the leg or above the heel is a symptom that may warrant a visit to the doctor.It is usually felt first thing in the morning.
Step 2: The tendon needs to be rest.
Giving the tendon plenty of rest is one of the first things you can do to heal your injury.Running, stair climbing, and other high impact sources of stress should be avoided, but you don't have to stay off the foot entirely.Depending on the severity of the tendonitis, you may need to rest for days to months.Slow down and listen to your body.Low-impact exercise options such as biking, elliptical exercises, and swimming can be used while you are resting.
Step 3: It's a good idea to ice your calf.
It will numb the area and reduce swelling, but it will also help reduce pain.For fifteen minutes, place an ice pack on your calf.Whenever there is pain, you can repeat this throughout the day.You can ice the injured calf after an exercise if you anticipate pain.You can ice the area for up to twenty minutes, but you should stop if you start to feel the skin go numb.
Step 4: Take nonprescription pain killers.
You can take NSAIDs such as naproxen or Ibuprofen to reduce pain and swelling.Do not take more than directed for each drug, and always follow the directions.There is a short course of seven to 10 days.Most over-the-counter pain killers are not meant for daily use.If you have an injury, you should consult with your doctor before taking an OTC medicine.If your doctor prescribes a stronger pain relief, make sure to take it as directed.
Step 5: Wrap up your body with compression bandages.
Wrap your foot and leg with compression wraps.Swelling and movement in the affected tendon can be reduced with compression.
Step 6: You can reduce swelling by elevating your foot above chest level.
Keeping the injured tendon above your heart will help to reduce swelling.If you can find a comfortable position to sleep in, consider sleeping with your foot elevated as well.The ankle brace or pneumatic cam boot can be used.These will give you time to heal your ankle.
Step 7: Don't smoke and use tobacco products.
Smoking reduces blood supply and slows tissue repair.It is possible to reduce your down time by avoiding tobacco products.
Step 8: You should wear footwear that protects the tendon.
It is possible to reduce pain and promote healing by wearing athletic shoes that support your arches and cushion your heels.The softer the back of the shoe, the less irritation to the tendon will occur.Depending on the case, your doctor or physical therapist may advise on a type of insert.The devices increase the support on a specific area of the foot.The area is more likely to be irritated by certain footwear which is why orthotic devices are more commonly used.A recovery boot can be recommended by your doctor if your pain is severe.This is usually a short-term step since using a boot can weaken calf muscles.
Step 9: Ask your doctor about the injections.
There is a medication called cortisone.Many people use cortisone injections to reduce pain and swelling.Your doctor may not recommend this option until you have exhausted other options.
Step 10: Discuss your surgical options with your doctor.
If a combination of treatments and physical therapy doesn't improve your pain for more than six months, your doctor may discuss surgical options.The Gastrocnemius recession is a surgery that shortens calf muscles in order to take additional stress off your ankle.If you have less than 50% damage to the tendon, debridement and repair is the only option.When the big toe has more than 50% damage, the damaged portion is moved to the other side of the body.
Step 11: You should consult a physical therapist.
A physical therapist can help you come up with a strength regimen for your injury.A physical therapist will want you to start with easier exercises and build to ones that place a greater stretch on the tendon.Even for mild cases where a physical therapist is not necessary, keep in mind that gentle strengthening and stretching options are always recommended.
Step 12: It's a good idea to perform toe stretches.
If you want to do this exercise, sit in a chair with your foot on the floor.Pull your big toe back towards you.When you first start the exercise, hold the position for fifteen seconds, but gradually increase time to thirty seconds.You can do this exercise for up to four times a day.
Step 13: The calf-plantar Fascia stretches.
If you want to do this exercise, sit on the floor with your legs outstretched and knees straight.If you have an injured leg, you can loop a towel around it and put it under your toes.Pull the towel back and stretch your foot toward you.Hold the position for a short time.You can do this exercise for up to four times a day.
Step 14: Do calf stretch exercises.
This exercise is good for stretching calf muscles.Place your foot on the ground.Put your weight on your bent, forward leg by leaning against a wall with both hands.Slowly push your hips toward the wall.For ten seconds, hold the position.There is a pull in the calf of your back leg.You can do this exercise up to twenty times a day.The instructions for this calf stretch exercise can be found at How to Stretch Your Calves.
Step 15: The heel should be dropped bilaterally.
Heel drops are great for stretching because they tighten a muscle as it expands.If you want to perform, stand with the front half of your feet on the stair and then raise your heels as low as you can.If the back half of your feet hang off the stair, you should be able to lower them further than the rest of them.For twenty reps, perform this exercise in a controlled fashion.As you build strength, you can begin to hold weights in order to strengthen.Single heel drops are the same exercise but only on one leg.If you want to attempt single heel drops, make sure to consult your physical therapist since they can potentially cause more damage to the tendon.
Step 16: There are steps that can be taken to prevent future tendonitis.
You can prevent injury by taking several steps with regard to exercise.Start slowly and increase activity level gradually with regards to exercise and sports.