Achilles tear can be a painful and debilitating injury that affects your mobility and can make it difficult for you to perform your daily activities. It can be the result of overuse, trauma, or poor training techniques. If you are suffering from an Achilles tear, there are ways you can help stop it from progressing and ensure that you recover as quickly as possible. In this blog, we will discuss some simple and effective ways to prevent and treat an Achilles tear from getting worse and how to get back to your active lifestyle without any pain.
Rest and Ice: Rest is one of the most important things you can do to help your Achilles tear from getting worse. This means taking a break from activities that put stress on your foot, such as running, jumping, or walking for long periods of time. Instead, try to rest your foot by elevating it and applying an ice pack for 20-30 minutes several times a day. This will help reduce swelling and inflammation, which are the primary causes of pain associated with the condition promoting the natural healing of the achilles tear.
Stretching: Stretching exercises can also help prevent your Achilles tear from getting worse. Stretching your calf muscles and your Achilles tendon will keep them flexible and increase blood flow to the affected area, which can help speed up the healing process. You can try simple exercises like a calf stretch or a downward-facing dog yoga pose to stretch your Achilles tendon and calf muscles.
Physiotherapy: Physiotherapy can help reduce the risk of further injury while at the same time, improve strength, balance and agility. This is a great outlet since achilles tears are hard to heal. Exercises like calf raises, leg presses, and squats will help strengthen your Achilles tendon, calf muscles, and surrounding muscles. This type of strengthening will also prevent reinjury once you return to full activity.
Wearing the Right Footwear: Another way to prevent your Achilles tear from getting worse is to wear the right kind of footwear. Shoes that provide good arch support, and those with a slight raise in the heel to offload stress from the Achilles tendon, are the best. Avoid high heels or shoes that are too tight or too loose, which can further aggravate your injury.
Seeking Professional Help: Finally, when it comes to treating an Achilles tear, it is important to seek professional help. A chiropractor or physiotherapist can help assess the severity of your injury and create a treatment plan that works for you. They have knowledge about this condition that you may not have known! For example, hydration plays a crucial role in Achilles tears. They can also provide guidance and support as you work to regain your strength and mobility.
Achilles tear is a condition that can cause significant pain and discomfort, and if left untreated, can worsen over time. By taking steps like resting, icing, stretching, strengthening, and seeking professional help, you can prevent your Achilles tear from getting worse and begin to heal. Remember to give yourself time to recover, and don’t push yourself too hard or too soon. In time, you will be back to your active lifestyle without any pain.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Dr. Tyler Baron, BASc, DC or another Kitchener chiropractor in Kitchener or Waterloo at CARESPACE. We are happy to listen and are here to help!
If you need step-by-step support, check out our Achilles Tears Guide.
