Has anyone self-cured Achilles tendonitis?

[RuthyToothy]

I've had very annoying (and at times very painful) Achilles Tendonitis for a couple of months now. I've had to give up running, which is very frustrating.

I've been doing calf stretches and yoga, but it's just not improving.

I can't justify the expense of a physio just now (DC's birthdays & a few big household expenses have all coincided ), so I was wondering if anyone had managed to self-cure and had any secrets to share?

[CadiM]

I've managed to get rid of my tendonitis with in-soles in my trainers (I use superfeet) as I have flat feet, and I do regular stretching. I often do dips and raises on a step, which was recommended by an ortho surgeon (dinner guest, couldn't afford a proper consult). I used to have a large nodule on one achilles but it's gone now.

[lljkk]

yes, mine got better & went away completely. But I couldn't say how. Better shoes, gentle walking & cycling?

[RuthyToothy]

Thanks, CadiM and lljkk it's good to know that others have managed to get over it.

I was using sorbothane insoles in my boots, but now that I'm in sandals I can't use them

I guess it's just a case of persevering with the stretches. I've been doing yoga too to try and increase my general flexibility/'stretchiness'. I'm just gutted to not be running, especially on lovely days

[Hettywashpot]

I couldn't get rid of my sore Achilles a couple of years ago - even tried Physio and it didn't work. I gave up running and joined a gym. Decided I wasn't getting anything from that so I got a personal trainer. She sorted it out and I was soon running again. We worked on strengthening my legs - loads of squats and lunges with weights, box jumps and abs work as well . That did the trick!

[CMOTDibbler]

Yes - I found this great leaflet on the exercises to do and it worked - static stretches don't help

[RuthyToothy]

Oooh, thank you CMOT, that looks like exactly what I need

[lamusic]

Foam roller! Use it every night for 10-15 mins - you can get them on Amazon

[MangoMoon]

I had bilateral Achilles tendonitis and have had to give up high impact exercise altogether now as it flares very quickly.
I've had loads of Physio over the years to keep it under control as I had to be fit as part of my former job.

The exercises I was given were similar to the ones already linked, but I also did concentric & eccentric loading exercises.
Basically, stand on the first stair with your heels off the edge (ball of foot on the stair), raise up onto tiptoe then lower down to drop heels just below level.
As you get stronger & better at doing them then start loading weight - a backpack is what I used, and just added tins or bottles of water to go heavier over the weeks.

The soleus muscle stretch in the earlier link is very good too.

I had to do lots of lower limb strengthening to try and manage my tendonitis over the years - squats, lunges, leg presses etc but also glutes & core aswell.

Achilles tendonitis is shit!
Hope you get better soon

[throckenholt]

I have had it on and off for ever.

Some one recommended this - it works for me :)