Achilles tendonitis....ouch!

Tikvah · 07-14-2008, 04:38 PM

Ok, the more I dance on the balls of my feet, the more problems I have with achilles tendonitis (it last flared badly the first year I was bellydancing). The tendonitis is coming back.

Anyone have any good treatments, stretches, etc for this? I've been doing calf raises/dips on stairs to help (the treatment from a physical therapist four years ago) and it's not helping :-(

KuteNurse · 07-15-2008, 03:04 AM

Quote:

Originally Posted by Tikvah

Ok, the more I dance on the balls of my feet, the more problems I have with achilles tendonitis (it last flared badly the first year I was bellydancing). The tendonitis is coming back.

Anyone have any good treatments, stretches, etc for this? I've been doing calf raises/dips on stairs to help (the treatment from a physical therapist four years ago) and it's not helping :-(

Awwww Tikvah!

I am also a sufferer of achilles tendonapathy and plantar fascitis. If those exercises are not helping, I would stop doing them. What you need is to see your doc...preferably an orthopedic doc. More than likely he will put a boot or a cast on your leg for about 3 weeks to let your tendon settle down. It is critical to follow the directions because that tendon could be so inflamed you could actually rupture it. After the 3 weeks of resting the tendon in a cast, the doctor will have you resume the stair exercises. In the meantime, try putting a water bottle filled with water in the freezer. Put a towel between your foot and the bottle and roll the frozen water bottle underneath your foot by your heel. You can also put an ice pack directly on your shin. Just be careful not to keep the ice on more than 10-15 minutes. Also, taking ibuprofen can help. Take 4 tablets every 6-8 hours around the clock if your tummy will tolerate it. Make sure to take the ibu with food or milk. Good luck and let me know the results...Hope you get well soon.

Nursie

adiemus · 07-15-2008, 06:45 AM

I echo what Kutenurse has suggested!
If you do stretches, make sure they are L O N G and S L O W rather than any suggestion of bouncing!
One of the best is to stand with your toes and forefoot on the edge of the step, heels over the edge and slowly lower your heel, alternately, holding for at least a count of five. I tend to do this in time with breathing out, breathing in while alternating, then holding for five as you breathe out. I hope that's explained clearly enough!
Then ice, voltaren/ibuprofen topical gel is great (better tolerated than oral ibuprofen and it goes right on the area that needs it).

Before you do any tippy toe stuff, make sure you've done some cardio warmup, then stretch as above, then do your tiptoes, and when you cool down, do the long stretches - and end with ice. Ice stops the inflammation and any swelling. Good luck!

Eve · 07-15-2008, 10:10 AM

yup - fellow sufferer here, my advice is to find a GOOD sports massage therapist / physio. Have them show you how to massage the achilles and follow with ice, btw it is painful

Physio didn't give me stretches or exercies just manual therapy. With two treatments and my homework it had cleared up a condition I had for several weeks (& being misdiagnosed by 2 other physios I might add) It's not 'cured' and it does flare up but it does mean I know how to manage it.

I've now taken to wearing lovely -ahem- leg warmers to keep my achilles warm. So far so good.

07-14-2008, 04:38 PM	#1 (permalink)
Tikvah Member Join Date: Apr 2007 Location: Greensboro, NC Posts: 90	Achilles tendonitis....ouch! Ok, the more I dance on the balls of my feet, the more problems I have with achilles tendonitis (it last flared badly the first year I was bellydancing). The tendonitis is coming back. Anyone have any good treatments, stretches, etc for this? I've been doing calf raises/dips on stairs to help (the treatment from a physical therapist four years ago) and it's not helping :-(

07-15-2008, 06:45 AM	#3 (permalink)
adiemus Senior Member Join Date: Jul 2007 Location: Christchurch, New Zealand Posts: 975	I echo what Kutenurse has suggested! If you do stretches, make sure they are L O N G and S L O W rather than any suggestion of bouncing! One of the best is to stand with your toes and forefoot on the edge of the step, heels over the edge and slowly lower your heel, alternately, holding for at least a count of five. I tend to do this in time with breathing out, breathing in while alternating, then holding for five as you breathe out. I hope that's explained clearly enough! Then ice, voltaren/ibuprofen topical gel is great (better tolerated than oral ibuprofen and it goes right on the area that needs it). Before you do any tippy toe stuff, make sure you've done some cardio warmup, then stretch as above, then do your tiptoes, and when you cool down, do the long stretches - and end with ice. Ice stops the inflammation and any swelling. Good luck! __________________ He wahine, he taonga- Every woman is a treasure(Maori proverb)

07-15-2008, 10:10 AM	#4 (permalink)
Eve Member Join Date: Aug 2006 Location: UK Posts: 131	yup - fellow sufferer here, my advice is to find a GOOD sports massage therapist / physio. Have them show you how to massage the achilles and follow with ice, btw it is painful Physio didn't give me stretches or exercies just manual therapy. With two treatments and my homework it had cleared up a condition I had for several weeks (& being misdiagnosed by 2 other physios I might add) It's not 'cured' and it does flare up but it does mean I know how to manage it. I've now taken to wearing lovely -ahem- leg warmers to keep my achilles warm. So far so good.