Achilles Problem

[Damian]

Hello all,

I am 30yrs of age and I have just started back playing rugby after 10 years, I have started to have loads of trouble with my achilles on both heels. I have been reading up on it and it sounds like acute achilles tendanitous, they are really tight and painful when I walk, run and even when sit down and move my foot around etc. The pain starts just above my heel and goes up for about an inch. I can hardly walk when I get up in the morning or even when I sit down for more than 20mins, they just seem to tighten up.
Any suggestions on getting this sorted would be greatly appreciated.
Thanks
Damian

[Heidi]

I agree that is sounds like tendonitis (/tendinopathy).
You need to rest from anything that aggravates it and apply ice several times a day to ease inflammation. When you have to be walking on it, some heel raises in your shoes can be used as a temporary treatment to raise the heel and reduce the strain on the tendon.

Calf stretching and massage are important to relax the calf muscles, increase the motion at the ankle, increase blood flow to the tendon and break down adhesions or nodules in the tendon.

Eccentric calf exercises like heel drops are really important in thoroughly treating this condition so that it doesn't return.