Dancing with Achilles Tendonitis

Whether you dance at home, in the clubs, for entertainment and arts, or exercise, your feet, ankles, and lower leg are at risk for injuries. There are multiple types of dancing related injuries. One of the common related injuries is known as Achilles Tendonitis. The Achilles tendon is the fibrous structure that attaches the calf muscle to the heel of your foot. The Achilles tendon is the largest tendon in the human body and can withstand forces of 1,000 pounds or more. It also is the most frequently ruptured tendon. It allows the calf muscle to pull your heel off the ground and push forward while walking, jogging, running or dancing. Achilles Tendonitis is an overuse injury that occurs when you don’t stretch your calf muscles properly.



Symptoms include a dull ache of pain in the back of the leg, just below the calf muscle, with pain that increases after activity, along with some diffuse swelling. Some other symptoms to look for:

• Recurring localized pain, sometimes severe, along the tendon during or a few hours after exercising.


• Morning tenderness about an inch and a half above the point where the Achilles tendon is attached to the heel bone.


• Sluggishness in your leg.


• Mild or severe swelling.

Here are some common events that can cause the Achilles tendon to rupture.

• Hill running or stair climbing.


• Overuse, stemming from the natural lack of flexibility in the calf muscles.


• Rapidly increasing mileage or speed when walking, jogging, running, or dancing.


• Starting up too quickly after a layoff in exercise or sports activity, without adequately stretching and warming up the foot.


• Trauma caused by sudden and/or hard contraction of the calf muscles when putting out extra effort, such as in a sprint.


• Improper footwear and/or a tendency toward over-pronation.
  

Prevention measures that can be taken:

• Properly stretch and strengthen the muscles around the ankle.


• Match the shoes to the activity: running shoes for running, basketball shoes for basketball.


• Progress your workouts slowly, and don’t perform an activity beyond your comfort level.
  

Rehabilitation

• Initially rest, ice, compression, and elevation.

• Begin light calf stretching along with isometric strengthening exercises, then full muscle contraction with no movement of the joint.

• Progress to full stretches and strengthening exercises for your ankle and knee. Maintain calf flexibility and strength to avoid further injuries.

• A bandage specifically designed to restrict motion of the tendon.

• Orthotics, which are corrective shoe inserts designed to help support the muscle and relieve stress on the tendon. Both nonprescription orthoses (such as a heel pads or over-the-counter shoe inserts) and prescribed custom orthotics may be recommended depending on the length and severity of the problem.

• Rest and switching to exercises that do not stress the tendon (such as swimming).

• Stretching and exercises to strengthen the weak muscle group in front of the leg, calf, and the upward foot flexors, as well as massage and ultrasound.

• Taking non-steroidal anti-inflammatory medication for a period of time. You can also try over the counter topical anti-inflammatory treatments like the Biofreeze that is pictured below. Note: Please consult your physician before taking any medication.

Biofreeze Pain Reliever is the brand most trusted and recommended by healthcare professionals. Its cold application reduces the sensation of pain and inflammation, while the cold and re-warming stimulates the healing of tissue. Biofreeze is made with Ilex, a South American herbal extract, which has been used by the Paraguay Indians to enhance the effects of their medicines for centuries. The Ilex works to extend the properties of the three analgesics (pain relievers) contained in Biofreeze. The result is long lasting, deep penetrating pain relief. Biofreeze Roll-on and Biofreeze Gel can also help to relieve pain caused by arthritis.

If you are experiencing any of the symptoms above try some of the techniques that are listed, as well as, the Biofreeze. You can purchase the Biofreeze through www.vailfoot.com where you will find a link to our online store. There are numerous other products on the website specifically for achilles tendonitis. If you are experience a great deal of pain and/or the techniques listed above have not improved your symptoms please call your local podiatrist. Our office number is 419-423-1888.