We’re back for discussion number two about achilles tendon injuries. This week, it’s all about mid-portion pain.
What most people don’t know is there is a difference between how you treat achilles injuries! It all stems from where the pain sits in the tendon.
There is no one size fits all prescription for achilles tendon injuries. That is why recognizing the location of your discomfort is extremely important!
If you’re dealing with pain right where the tendon attaches to the bone, go check this out.
If you’re dealing with pain a bit higher up, you’re in the right spot. Keep reading on.
Achilles tendon pain is not difficult to take care of. It does, however, require patience, diligence, and a limited understanding of pain science.
Some simple reminders:
Mid-portion achilles pain is treated differently than insertional pain. Why? The mid-portion of the tendon, unlike the insertional region, likes extra tension from time to time.
So, what do you do? Where do you start? Here are 5 (plus a little extra) exercises to perform to get on top of your mid-portion achilles pain. Remember, pain 0-4 is okay to conquer through as long as it does not get progressively worse, and returns to baseline by the next day.
Just a reminder, these are a progression of exercises. If you are experiencing pain >4 with any of these exercises, I would recommend consulting your local physical therapist to evaluate your specific injury! You may need a progression or regression that is not included in this list.
Remember, achilles injuries take time. While walking it produces force 3.5x our body weight. With running, over 12x! Pain may linger and normally doesn’t dissipate in the blink of an eye. Just give it time.