MotionPlus Monthly: Running love it or grind on with it; Part 2: The Achilles

Achilles issues usually causes pain, stiffness, and loss of strength in the affected area. They are niggle and when neglected they will stop you doing what you love to do.  

Some of the symptoms that you might have but not necessary limited are.

  • Pain may get worse when you use your Achilles tendon.

  • You may have more pain and stiffness during the night or when you get up in the morning.

  • The area may be tender, red, warm, or swollen if there is inflammation.

  • You may notice a crunchy sound or feeling when you use the tendon.

As mention these are not the only symptoms that you might experience.

The Structure of the Achilles

achilles.jpg

The Achilles tendon, also known as the heel cord or the calcaneal tendon. This tendon is on the back of the leg, and is the strongest tendon in the human body. The gastrocnemius and Soleus muscles (calf muscles) unite to form this which connects into the calcaneus (heel).

#Rehab

If you are rehabbing an achilles issue, you will need more than just a little bit of grinding away with your mobility.
The reason why?
Our bodies are malleable, due to this it will always find the path of lest resistances.

This can be the problem, especially when dealing with long term compensation patterns that might have formed at the achilles, through miss movements and alignment. Just because I say alignment this doesn’t mean a “click” will put you back on track. It might help, but if you truely need rehabbing you should consider the list below.

  • Pain Reduction & Anti-inflammatory

  • Pain-free Tendon Loading

  • Restore Concentric Muscle Strength

  • Restore Eccentric Muscle Strength

  • Normalise Foot Biomechanics
    Restore High Speed, Power, Proprioception & Agility

  • Returning to running

However, what can you do to start the process of helping yourself out.

#MotionPlusMobility

CALF GRINDING

  • lower yourself so that the front of your ankle is supported by a folded towel.

  • Cross your opposite ankle so that it is on top of the calf you are going to be working on.

  • Sit back to apply as much pressure as you can handle without things getting sketchy. This is the smash part.

  • You can also move up and down along this tissue, tacking and flossing those matted sliding surfaces.

  • Move your hips up and down in a contract relax fashion.

  • “Just a note” Too much stretching can actually be detrimental for your Achilles. 

TWO FOR THE PRICE OF ONE.

  • In this one you are going to be mobilising along the inside of the shin bone (tiba) and the other ball is going to go on the outside of the leg.

  • Press a ball into your tibia with your hands and place another ball between your outside of your leg bone (fibula) and the ground to get the two areas for the one movement.

  • Roll the top ball from near your knee towards your ankle in a circular action making sure you up take as much of the calf tissue as you can handle.

  • Lift your foot off the ground and contract relax your ankle to get a deep flossing effect.

  • Add some movement of the foot while you are “cleaning up” this area

  • Place both hands on the top ball to exert maximum force

  • Work the top ball down your shin.

This is not medical advice, this is just further consideration as to ways in which you can help yourself. If pain persist go see your health care professional.

#PlantarFascia

Now if you are having issues in your Achilles, you also need to address possible issues that might be happening elsewhere. Click the link below to learn more about your plantar fascia.

Craig O'ConnorMotionPlus Osteo