Achilles Tendon Sprain: Causes, Symptoms, and Recovery
By Shikin Fadzullah
Our ongoing injury management and recovery series focuses on common injuries, their causes, symptoms, and treatments. Today, we’re looking at Achilles tendon sprains. We’ll break down what they are, the signs to look out for, and how to manage them for a full recovery. Whether you aim to stay active, improve performance, or heal from injury, our guide is here to help.
What is an Achilles Tendon Sprain?
An Achilles tendon sprain happens when the tendon—connecting your calf muscles to your heel—gets overstretched or experiences tiny tears. Unlike a rupture, which is a complete tear, a sprain involves only partial damage. Sprains are grouped into three types:
Grade I: Mild overstretching with slight damage.
Grade II: Partial tears that cause pain and weakness.
Grade III: Severe tears leading to significant loss of function.
What Causes Achilles Tendon Sprains?
Several factors can lead to Achilles tendon sprains, particularly in those who participate in high-impact sports or activities. Common causes include:
Overuse: Repetitive actions like running or jumping can cause microtears in the tendon.
Sudden Increase in Activity: Quickly ramping up the intensity or duration of your exercise routine can strain the tendon.
Poor Footwear or Biomechanics: Shoes that don’t offer proper support or foot misalignments like overpronation can increase stress on the tendon.
Tight or Weak Calf Muscles: If your calf muscles aren’t flexible or strong enough, they can place more tension on the Achilles tendon.
Trauma: A direct hit to the Achilles area can also result in a sprain.
Signs and Symptoms
The symptoms of an Achilles tendon sprain can vary depending on the severity. Common signs include:
Pain: Sharp discomfort in the back of the heel or calf, especially during activities like walking or running.
Swelling: The area around the tendon may become swollen and inflamed.
Stiffness: You might notice stiffness in the ankle or calf, especially when you first wake up or after sitting for a while.
Tenderness: The tendon may feel sensitive when touched.
Weakness: Standing on your tiptoes or pushing off when walking or running could be challenging.
Managing Achilles Tendon Sprains
Managing a sprain involves reducing pain, restoring flexibility, and strengthening the tendon. Here are some strategies to help with recovery:
Rest and Pain Management
Rest: Take a break from activities that strain the tendon, like running or jumping, to give it time to heal.
Ice: Apply ice for 15–20 minutes every few hours to reduce pain and swelling.
Compression and Elevation: Wrapping the area with an elastic bandage and elevating it can help manage swelling.
Functional bracing: Sometimes, taping or bracing the ankle can provide extra stability and reduce strain.
Exercises
Range of Motion Exercise : Anke Circle
This exercise helps improve range of motion and flexibility in the ankle joint, ensuring that stiffness doesn’t set in during healing:
Sit with your leg extended and slowly move your foot in circular motions, both clockwise and counterclockwise. Watch the video below:
Activation Exercise : Towel Scrunches
Strengthens the intrinsic muscles of the foot and helps support the Achilles tendon as it recovers.
Place a towel flat on the floor, use your toes to scrunch it towards you, and then push it back out. Watch the video below:
Strengthening Exercise : Eccentric Calf Raises
Strengthening the surrounding muscles can help prevent future injuries. One effective exercise is Eccentric Calf Raises.
Stand on both feet, rising to your toes, and slowly lower yourself down on the injured leg. This type of exercise is particularly beneficial for tendon healing. Watch the video below:
Gradual Return to Activity
As your strength and flexibility return, you can slowly reintroduce activities like walking, jogging, and, eventually, more intense exercises. It’s important to progress carefully to avoid re-injury.
Prevention Strategies
Preventing future sprains means addressing the causes of your injury:
Warm-Up Properly: Make sure to warm up and stretch before any physical activity.
Footwear: Wear shoes that offer good arch support and cushioning.
Gradual Progression: Avoid jumping straight into high-intensity training. Build up your workouts slowly.
Maintain Strength and Flexibility: Regularly stretch and strengthen your calf muscles to keep the Achilles tendon in good shape.
Conclusion
Achilles tendon sprains are a common injury, especially for sports players. Proper rest, pain management, and a structured rehab program can help you recover fully and prevent future issues. Remember to listen to your body, and don’t hesitate to consult a specialist for tailored advice on your recovery journey.
For more information on our personal training programs, please contact us at 012-334-1511 or send us an enquiry here.