Achilles tendinopathy is a relatively common injury in athletes. The injury involves damage to the fibres of the Achilles tendon, often at the narrow point of the tendon just above the heel. This area is most at risk as it has a poor blood supply and so is less able to repair itself.
The best treatment for this problem is an eccentric strengthening program. These exercises are usually quite painful. This does not mean that you are damaging the tendon further.
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Exercises can be performed on the floor (without a step) or using a stair or step as shown in the above picture.
Ideally you should aim for 90 repetitions (45 with the knee straight and 45 with the knee bent) twice a day. This needs to be done for a period of 3 months.
After each set of exercises try to ice the painful area. This will improve pain and limit inflammation. In addition to strengthening it is important to identify activities which may be contributing to your pain and to aim for a reduction in overall loading. It is best to discuss this with your lead provider.
