Achilles Tendonitis

Posted By Lena - March 11, 2010

Achilles Tendonitis is commmon for dancers. The Achilles tendon, located on the leg, attaches the calf muscle to the heel bone. Achilles tendonitis is a repetitive strain (overuse) injury involving lower leg muscles and tendons at the point where they attach to the bone, resulting in pain at the back of the ankle. Chronic overuse can lead to small tears within the tendon causing long-term weakening, making the tendon susceptible to rupture, which could result in a need for surgery.

 

                                     Causes of Achilles Tendonitis

  • Strenuous Dancing and Overuse: If a dancer is dancing several times a week at 3 hour stretches each time, they are prone to tendonitis. Also, pointing the foot constantly and releve contributes to this inflammation. Achilles tendonitis may be caused by a single incident of overstressing the tendon, or it may result from a series of stresses that produce small tears over time (overuse).
  • Poor technique: Dancers with poor technique develops this sort of injury the quickest. Improper turn-out and “rolling in” will most likely lead to improper jump landings and take offs. If you are landing wrong, your entire body will not be aligned nor supported, and the entire impact will rest on your tendons and feet. Turn out should be from the hips, and should align all the way down through the knees to the toes. The feet should not be rolled inward. A dancer with inverted knees or "knocked knees" is prone to this and must be careful. The tendon can become inflamed when movements are repeated frequently such as jump landings and take offs.
  • Improper Warm ups: A dancer may also get a flare up if they do not properly warm up before rehearsal or class. A proper warm up includes stretching and light movement until the body is ready to endure the rigors of class.

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    High-heels:  Women who wear high-heeled shoes often and switch to sneakers for exercise also can develop Achilles tendonitis. The Achilles tendon and lower leg muscles gradually adapt to a shortened position because the shoes prevent the heel from stretching all the way to the ground.  When this occurs, wearing sneakers or flat shoes forces the Achilles tendon to stretch further than it is accustomed to, causing inflammation. If high heels are worn everyday, stretching should be done every morning and night to keep the Achilles tendon lengthened.

 

 

 How do you know if you have Achilles tendonitis?

Achilles Tendonitis

Achilles tendonitis causes pain and often swelling of the tendon that attaches the calf muscle to the heel bone. Many dancers will complain of pain behind their heel and ankle. This is where the Achilles Tendon is located. Each movement in dance, requires the use of many muscles and tendons in the foot and ankle – this area is taxed especially with pointe work.

 

Typically, you are able to self-diagnose Achilles tendonitis. To determine if you have tendonitis you have to evaluate your foot. If you notice swelling or tenderness and pain, then changes are that tendonitis is developing or is already present. You may also feel a clicking sound or may feel your foot getting frozen in certain positions as if our tendon has been caught out of place. Tendonitis can become so severe that is has the ability to end a dancer’s career. In other cases, x-rays may be required to reveal the injury. In all cases, your doctor is best able to diagnose your condition.

 

                                      Treatments and Prevention

As with all injuries, prevention is your best defense especially with injuries that are as painful and inconvenient as Achilles tendonitis. The best thing to do by far though, is to take some time off and rest.

 

                           

  • Proper warm ups and appropriate exercise routines:

    Always make sure you warm up before beginning any dance  activity. Be smart about your exercise choices. Avoid activities such as pointe work especially and make sure you warm up before any exercise.

  • Proper footwear: Low-heeled shoes with good arch support and shock absorption are best for the health of your foot.  Look into heel wedges and other shoe inserts to make sure that your everyday foot mechanics are operating under ideal conditions. 
  • Heating pad and warm up coverings: Use your leg warmers and a heat pad before warm up – and take it easy on jumps during this time.
  • Nonsteroidal anti-inflammatory medications: These medications are available over-the-counter or as a prescription for pain relief, and to reduce swelling. Be sure to talk to your doctor before starting these medications.
  • Physical Therapy/Rehab: Post injury physical therapy may be prescribed by your doctor based on the severity of your injury.  Whether done at home or with a Physical Therapist, these exercises are likely to include calf and hamstring stretching.
  • Orthotics and Heel Support: Bio-mechanically engineered inserts and heel cups which can be placed in your shoes to correct mis-alignments, or to bolster the support of your foot are available without a prescription. The temporary heel padding that these provide reduces the length that the Achilles tendon stretches each time you step, making it more comfortable to go about your daily routine.

Treatment options for Achilles tendonitis are focused on relieving suffering and promoting healing. Most doctors recommend rest, ice, compression and elevation to reduce inflammation, relieve pain, minimize swelling and promote healing. Where tendon rupture is concerned, operation is likely necessary.  If you think that you may have ruptured or torn your tendon you should have it looked at by a doctor immediately.                      

 

NOTE:  Consult your doctor before starting any exercise program.  A fitness assessment may be necessary prior to choosing certain activities.

 

 

 

 

 

 

 

 

 

 

                                              References

  •   Medi-dyne Health Center