Many soccer players know the problem of a Achilles tendon irritation. Once you “have” problems with your Achilles tendon, you won't get rid of them anytime soon. Today we want to take a look at how an Achilles tendon irritation can occur and then show you an exercise that will help you with the treatment.
The painful condition of the lower part of the Achilles tendon is technically referred to as Achillodynia. A common term, on the other hand, is tendinopathy. Tendon for tendon, and pathos for suffering (Greek). Achilles tendinopathy primarily refers to irritant reactions in the Achilles tendon caused by stress, which are associated with pain and impaired function. If there is prolonged incorrect stress, tendinopathy can develop into acute inflammation of the Achilles tendon (tendonitis). Since the symptoms of both conditions are often identical, a clear distinction is difficult in practice, which is why the terms are often used synonymously.
Achilles tendinopathy often occurs in soccer players when the training and playing load is too high or the load is suddenly changed. Risk factors include excess weight, inadequate warm-up, unsuitable or poorly fitting footwear, misaligned axles of the lower extremities, and incorrect running technique.
An Achilles tendon problem can have various symptoms. This includes soreness in the area of the tendon, especially when stressed (this is called achillodynia referred to). It can be a diffuse swelling occur, which often looks spindle-shaped, as well as a hardening or a nodules in the tendon. In some cases, you hear crunching noises (crepitations), and the area feels stiff , which limits mobility. These symptoms often lead to a movement restriction of the affected foot joints. You should definitely see a doctor for an accurate diagnosis.
The exact cause of an Achilles tendon tendinopathy has not yet been fully clarified. However, repetitive movements that result in excessive stress are assumed to be the main cause. This results in minor injuries (microtraumas) in the tendon and more proteins, which cause the tendon to swell and cause pain.
If overload persists, the resilient tissue in the tendon is gradually broken down and replaced by less stable fibers. This process causes a change in the structure of the tendon and makes it more susceptible to further damage.
Achilles tendon pain - B42 is the answer
In addition to training therapy, the doctor may prescribe other medicinal and medicinal products. However, you shouldn't just rely on Ibu. The worst thing you can do is stop any form of movement. But what exactly does an Achilles tendon need?
Load implies mechanical stress on the Achilles tendon. In English, “load” stands for the usual load parameters of volume, intensity and frequency.
Neuroplasticity is the ability of our brain and body (this primarily refers to nerve cells and muscle cells) to adapt due to a specific load. It is therefore primarily the interplay of muscles and brain. If the tendon receives the right load in a controlled manner at regular intervals, nerve, muscle and tendon tissue can adjust and adapt. The correct load is carried out in several stages, starting with isometrics, as is so often the case.
Keep in mind that this intervention requires a high degree of adherence as it must be designed for the long term. For you, this means: Participate and don't plug in!
The very first thing we need is an evaluation of pain over a certain period of time.
To do this, we use a scale that runs from 0 to 10.
• 0 = no pain
• 10 = worst pain you can imagine
With this “pain monitoring”, you can check your pain during exercise and approximately 24 — 48 hours after the end of training. It doesn't matter which stage you are at and which training you are doing. If your pain is still above a value of “5” after 48 hours at the latest, you must reduce the load, change the time interval or choose another form of exercise in the next training session.
If the pain indication is between 0 — 5, you can increase the load, extend the time interval or choose more progressive forms of exercise in the next training session (attention: depending on the level). Especially in the acute phase, it is important that you do not exert even more excessive stress (see “Pain Monitoring”) on the tendon. Of course, you can still do additive strength training or go cycling, aqua sports and use the elliptical trainer for cardio training as long as you test yourself.
In addition, you are now installing a training intervention in your “replacement training units.” Since a tendon adapts very slowly, great patience is required here. You can expect that you will probably only see an improvement about two weeks after the start of the intervention. Most protocols are designed to last twelve weeks, some of them even over a year (see Murphy et al., 2018).
As luck would have it, we have the full dose of training for you. All the content just mentioned is now available in the B-42 app find. In addition to training plans for painful Achilles tendons, B42 also provides you with solutions for muscle, ligament or bone injuries as well as soccer disease No. 1: osteoarthritis. Stop by and show yourself!
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