{"id":4338,"date":"2019-02-23T18:14:24","date_gmt":"2019-02-23T18:14:24","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=4338"},"modified":"2021-11-11T09:18:14","modified_gmt":"2021-11-11T09:18:14","slug":"10-natural-remedies-to-ease-achilles-tendon-pain","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/10-natural-remedies-to-ease-achilles-tendon-pain\/","title":{"rendered":"14 Natural Remedies to Ease Achilles Tendon Pain"},"content":{"rendered":"\n
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Achilles Tendon is characterized by stiffness, swelling, and pain around the ankle area, and difficulty moving. The condition results from too much use and overstrains of the tendon and it is best treated with rest. However, relaxing the pressure on the area is often not enough for complete relief, and it is necessary to take a multi-faceted approach to treat the symptoms of the Achilles tendon. <\/p>\n\n\n\n

Applying cold packs and engaging in physical therapy are helpful in reducing the pain. Some people may be desperate to find the quickest method of pain relief and may opt for medication, but this solution does not get at the root of the problem, and simply numbing the pain can make the problem worse because you could strain the area when you are numb and become addicted to pain medication. Finding natural remedies for Achilles tendon pain is the best bet for providing a long-term solution to the problem.
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1. Rest<\/strong><\/h3>\n\n\n\n

When you notice signs of Achilles tendon problem the first thing to do is to rest the area. Continuing to exercise will only create strain <\/a>and is likely to make the problem worse. While you rest your leg, elevating it with a chair is helpful to relieve discomfort. It is also helpful to apply ice packs every 4 hours for 15 minutes each time. <\/p>\n\n\n\n

You may not need to continue this for more than a few days, but if the discomfort and swelling are severe, you may require more rest and cold therapy. Staying off your affected leg is one of the best ways to ensure that you will be back in action again, but that is not a reason to remain completely sedentary. You may also need to stretch the area lightly with special exercises recommended by a physical therapist to help you on the road to recovery and prevent further injury.
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2. Physical Therapy<\/strong><\/h3>\n\n\n\n

If your discomfort does not go away in a few days, consult your doctor who may recommend physical therapy, which is a program of stretches and special exercises to relieve the discomfort, to prevent you from unconsciously compensating for the injury <\/a>in a way that will make the problem worse or create a new problem and to prevent the injury from happening again. You may need a few weeks of physical therapy, but others may require months. <\/p>\n\n\n\n

The objectives of physical therapy include relief from pain, improved strength and balance, and proper movement. For the pain, you may be given a leg brace or could undergo ultrasound therapy. Exercises can help stretch out the area and can enhance recovery. In addition, making certain muscles stronger can prevent additional injury. A combined approach can cut recovery time and help improve your athletic performance.
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3. Soft Tissue Therapy<\/strong><\/h3>\n\n\n\n

Soft Tissue therapy is often treated as synonymous with massage <\/a>because massage is one of the components of this treatment. Soft Tissue Therapy is so-called because it deals with tissues in the body such as muscles, ligaments, and tendons that are soft as opposed to bones and joints, which are hard. <\/p>\n\n\n\n

The method of this type of therapy is to isolate a tendon or a muscle in a group of muscles or tendons and to manipulate it so that it can be stretched independently of a group. Isometrics, or tightening and relaxing muscles in isolation, is used in soft tissue therapy as well as certain types of massage. <\/p>\n\n\n\n

Manipulation of trigger points or knots to relieve tension in an area is also used to alleviate flare-ups on the Achilles tendon. Getting a massage from someone who is well-versed in the principles of soft tissue therapy can help bring relief to your tendons.
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4. Prolotherapy<\/strong><\/h3>\n\n\n\n

If nothing seems to be helping your Achilles heel and you have consulted with a doctor, you may want to consider prolotherapy<\/a>. This involves injecting a substance that includes dextrose and an analgesic close to the Achilles tendon. What results is a kind of mock inflammation that will cause the body to produce collagen and cartilage that will repair the Achilles tendon. <\/p>\n\n\n\n

Many people prefer this to steroid injections because they don\u2019t merely relieve the pain, but stimulate the body to heal itself and produce natural substances that will get at the underlying cause of the discomfort. Often, prolotherapy involves between four and eight treatments that are given on a monthly basis. Your discomfort may increase for the first day as your body deals with the new inflammation, but it should calm down a bit and result in a gradual and consistent decrease in pain and other symptoms.
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5. Special Food<\/strong><\/h3>\n\n\n\n

Eating right is also important for the treatment of all kinds of physical conditions, including Achilles Heel. Eating a diet <\/a>that is rich in fruits and vegetables will ensure you get plenty of phytonutrients that can reduce inflammation and promote healing. Brightly colored vegetables such a pepper, broccoli, leafy greens, and tomatoes contain substances that flush out toxins and encourage your body to heal itself. <\/p>\n\n\n\n

In addition, eating plenty of protein and iron can help build strength in your body and can assist in overcoming the kind of weakness that can make problems with the Achilles tendon worse. As long as you get a balanced diet, you are unlikely to need supplements for healing, although certain supplements can speed up healing and ease symptoms. Many red, green, purple, and orange plant foods are rich in antioxidants that can treat many conditions and can improve your ability to cope with symptoms of Achilles heel.
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6. Tumeric<\/strong><\/h3>\n\n\n\n

For centuries, turmeric, which is also called curcumin, has been prized for its many health benefits. In addition to acting as a blood thinner and its ability to fight the growth of tumors, turmeric is an effective anti-inflammatory natural remedy. Turmeric <\/a>is often found in curries from India and is responsible for its characteristic yellow color. <\/p>\n\n\n\n

It is also used often in Middle Eastern cooking and is a root that looks like miniature ginger on the outside, but on the inside, it has yellow or orange flesh. It is bitter to the taste, although it can be used fresh. You can find it in powder in a supermarket or in capsule form. A study published in the Journal of Biological Chemistry found a link between the use of turmeric can reduce the source of inflammation in Achilles Heel and tendonitis.
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7. Gelatin<\/strong><\/h3>\n\n\n\n

You may associate gelatin <\/a>with that sweet, jiggly dessert, but gelatin supplements, especially when fortified with Vitamin C, have been scientifically proven to heal tendon problems. In a study, subjects were given gelatin supplements with Vitamin C added and the conclusion was that these supplements improved collagen synthesis and helped reduce symptoms. <\/p>\n\n\n\n

One way to repair small tears in the tendon that occurs when you have Achilles Heel is to stimulate the production of collagen, which is the building block of many of the cells in the body. Gelatin and bone broth contain collagen which supports tendon health. <\/p>\n\n\n\n

In addition, Vitamin C when taken with gelatin supplements can give a boost to collagen production. You can take Vitamin C in supplement form or by eating citrus fruits, which are rich in vitamins, and leafy green vegetables. Natural gelatin, which contains actual animal products, rather than artificial gelatin can be particularly effective.
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8. Omega 3 supplements<\/strong><\/h3>\n\n\n\n

Omega 3s are essential fatty acids that most of us do not get enough of. They are mainly found in fatty fish, but there are many supplements on the market that provide Omega 3 fatty acids. These fatty acids promote cardiovascular health, can lower cholesterol, <\/a>and also act as anti-inflammatory agents. <\/p>\n\n\n\n

When looking for fish oil supplements, make sure the company is reputable and that the product is free from dioxins, which are toxins often found in lower quality fish oil supplements. <\/p>\n\n\n\n

You can also find non-fish alternatives, such as flaxseeds and certain nuts that are rich in Omega 3 fatty acids, but fish oil contains the most concentrated form of this nutrient, as well as Omega 6 which is also helpful in fighting inflammation and healing tendonitis. You may prefer to eat the actual fish, such as sardines or salmon, but ensure that the salmon is wild rather than farm-raised. <\/p>\n\n\n\n\n\n\n\n

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9. Compression Sleeves<\/h3>\n\n\n\n

When it comes to the world of athletic recovery, compression plays a significant role in the efficacy and outcome of your treatment. Compression involves squeezing the ligament and the supporting tissues using an ankle sleeve, typically made from elasticated material. The compression sleeve helps to improve blood flow<\/a> to the damaged ligament and tissues in the ankle. <\/p>\n\n\n\n

The compression sleeve helps move more oxygenated, nutrient-rich blood into the muscles and ligament, accelerating the recovery process. These compression sleeves are inexpensive and available for sports retailers and some drug stores. Choose the right size to match your foot and wear the compression sleeve for the entire day.<\/p>\n\n\n\n

Take the compression sleeve off at night. Since you’re sleeping in a flat position, blood pressure drops, and the sleeve becomes loose, offering you no benefit. Regular massage and daily compression of the Achilles tendon will help relieve the pain symptoms, providing more stability to the foot during the day. <\/p>\n\n\n\n\n\n\n\n

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10. Red Light Therapy<\/h3>\n\n\n\n

Red light therapy is becoming a new trend in sports recovery and healing. Red light devices emit red light waves into the skin. The red light stimulates collagen production in the skin, releasing the protein into the bloodstream.<\/p>\n\n\n\n

Collagen <\/a>is an essential building block for ligament health and repair. The higher your collagen levels, the more raw materials your body has to work with to fast-track the healing process. Your physiotherapist will likely have a red light device at their practice to use during your treatment. <\/p>\n\n\n\n

The therapist runs the red light device along the back of your calve muscle down to the Achilles and over the foot. The healing red light encourages the reduction of inflammation in tissues and ligaments, initiating the healing response in the body. <\/p>\n\n\n\n

Red light therapy is safe enough to use every day. You have the option of going to the physio for a session or for purchasing a red light device yourself for use at home to speed up your recovery. <\/p>\n\n\n\n\n\n\n\n

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11. Heat Therapy<\/h3>\n\n\n\n

Heat therapy involves using heat bags and other heat devices designed to warm up the Achilles tendon before use. When you visit the physiotherapist, they will apply heat to the tendon before working on it. The heating of the muscles and tendons helps to loosen them up, allowing your body to benefit from the therapy. <\/p>\n\n\n\n

Heating the Achilles before treatment also reduces pain from manipulating the tendon and surrounding muscles in the ankle, foot, and calve muscle. In many cases, the Achilles tendon experiencing injury or tendonitis <\/a>due to tight calve muscles. <\/p>\n\n\n\n

So, during your therapy session, your therapist may massage and manipulate the clave muscle to release tension triggers affecting the Achilles tendon. Heat therapy is the opposite of cold therapy. Use ice after you sustain an injury and heat for physiotherapy work on the Achilles. Both are specialized techniques, and comparing one to the other is like comparing apples and oranges. <\/p>\n\n\n\n\n\n\n\n

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12. Cryotaherapy<\/h3>\n\n\n\n

Cryotherapy is a relatively new technology that’s becoming increasingly popular with athletes, influencers, and celebrities. Cryotherapy involves stepping into a “cryo-chamber,” where a cryotherapist fills it with nitrogen gas. As a result, the temperature in the cryo chamber plummets, giving you the chance to experience the effects of cold therapy.\u00a0<\/p>\n\n\n\n

Cryotherapy is similar to taking an ice batch, with many of the same advantages. However, you don’t have the hassle of setting up the bath, and the exposure time is much shorter. The average cryotherapy session only lasts two to three minutes, with the cryo-chamber reaching temperatures of between -160F to -220F during the session.\u00a0<\/p>\n\n\n\n

Cryotherapy helps to dramatically reduce inflammation in the body, assisting the Achilles tendon<\/a> to recover and heal. Cryotherapy helps to increase metabolic rate and improve circulation, allowing the body to heal itself faster, ridding the inflammation causing the Achilles tendon pain. <\/p>\n\n\n\n

The blood retreats to the internal organs, gathering nutrients. It rushes back to the extremities, like the Achilles, as you step out of the chamber after the session. As a result, the tendon gets a flood of hyper-oxygenated, nutrient-rich blood to start the healing process. <\/p>\n\n\n\n\n\n\n\n

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13. Adjust Your Lifestyle<\/h3>\n\n\n\n

People that have Achilles pain may lead a sedentary <\/a>lifestyle. If you’re overweight or obese, it’s going to place pressure on the ligaments in your feet. <\/p>\n\n\n\n

The additional bodyweight means that the ligaments have to work harder, and it’s common for obese individuals to develop Achilles tendonitis. Losing weight and getting in light daily exercise helps to stretch and condition the tendon, helping you avoid the onset of tendonitis. <\/p>\n\n\n\n

People who smoke tobacco products are also at higher risk of developing Achilles tendonitis. Tobacco smoke contains a poisonous cocktail of chemicals that increase levels of inflammation in the body. The increase in systemic inflammation combined with a sedentary lifestyle could lead to the onset of Achilles tendonitis in the affected individual.<\/p>\n\n\n\n

Adjusting your lifestyle to remove toxic habits can dramatically improve your health. If you have trouble quitting smoking, talk to your doctor about a cessation program to help you stop the habit.<\/p>\n\n\n\n\n\n\n\n

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14. Change Your Footwear<\/h3>\n\n\n\n

Athletes and runners experiencing Achilles tendon pain need to examine their running shoes or footwear choices. If you’re getting pain after or during your workouts, it might have a lot to do with your shoes. Check online and look at the different types of feet. <\/p>\n\n\n\n

If you have fallen arches, there are specialized shoes for your posture and the same for all foot types. Selecting the right shoes gives your feet the right posture. For instance, people with flat feet should avoid minimalist shoes. Instead, look for a shoe that has plenty of arch support to lift your feet into the correct running posture<\/a>. <\/p>\n\n\n\n

Equipment plays a huge role in running and athletics., Make sure you’re using the right tools for the job, and check you have shoes that conform to the needs of your feet. You also have the option of visiting a podiatrist to examine the structure of your feet. <\/p>\n\n\n\n

The podiatrists will examine your foot stature and your walking posture using specialized equipment. They’ll create a pair of insoles you can add to any shoe for the correct foot posture.<\/p>\n\n\n\n\n\n\n\r\n

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