This pathology may be unfamiliar to many, as it is not very common in the general population. It is significantly more common among active individuals, especially athletes like runners. According to various articles, it is diagnosed in up to 24% of cases. But why is it important to talk about it? For us women, it is particularly relevant because wearing high heels directly impacts Achilles tendon damage and precisely this pathology.
As always, to better understand a disease, it's important to know where the affected structure is located in our body. So let's start from the beginning. The Achilles tendon connects the muscles of the posterior lower leg to the heel bone. The muscles in this group are responsible for plantar flexion, or simply put, for pointing the foot downwards. Each of us can easily feel this tendon in the back of the ankle.
HOW IS WEARING HIGH HEELS RELATED TO ACHILLES TENDON INJURIES?
When high heels are worn frequently and for long periods, the posterior calf muscles are constantly loaded and tense, which means a greater load is placed on the Achilles tendon. Over time, due to this forced position, the tendon can shorten. When it shortens, its structure changes, and there is an increased risk of damage, injuries, and inflammation.
WHAT IS TENDINITIS?
Simply put, it is inflammation of a tendon. During tendinitis, small tears form in the tendon, its structure changes, and the tendon thickens. As a result, during movement, it irritates its sheath and other surrounding tissues, causing pain.
Achilles tendonitis is divided into two types based on the affected area:
1. Insertional - the tendon is damaged at its attachment point to the heel bone.
2. Non-insertional - the tendon is damaged above the attachment point.
The symptoms also depend on the location of the tendon damage. If we have insertional tendinitis, bone spurs may even appear in the heel bone area. Accordingly, the most painful area, where swelling and thickening are visible, depends on the damaged part of the tendon.
WHAT OTHER SYMPTOMS ARE CHARACTERISTIC OF ACHILLES TENDINITIS?
1. Pain gradually increases, especially worsening after active physical activity or training.
2. Pain and stiffness are felt in the morning.
3. Thickening of the tendon is observed.
4. Swelling in the tendon area, progressing throughout the day.
WHAT IS THE TREATMENT FOR THIS PATHOLOGY?
1. Rest. It is recommended to avoid active physical activities that strain the Achilles tendon, such as running and jumping. To remain physically active, it is advisable to choose lower-impact sports – swimming.
2. In case of swelling and acute pain, ice the painful area and try to keep the leg elevated when sitting or lying down.
3. Special orthopedic insoles that relieve pressure on the heel.
4. Orthopedic braces worn at night to keep the tendon stretched and prevent its shortening from progressing.
4. Anti-inflammatory medications (such as the well-known ibuprofen).
5. Calf stretching exercises.
6. Rehabilitation procedures, physiotherapy.
It is very important to recognize this pathology in time and seek help, as severe damage to the tendon and the onset of its degeneration increase the risk of tears. And after an Achilles tendon rupture, the recovery period is long and complex.
DO I HAVE TO GIVE UP HIGH HEELS?
If you have experienced this pathology, it is recommended to avoid high heels during the acute phase. Once the inflammation subsides, you can wear high heels again, but to prevent tendinitis, it is essential to perform calf stretching exercises after wearing high heels! And this is necessary for everyone, not just those who have already had tendinitis.
WHAT CALF STRETCHING EXERCISES ARE BENEFICIAL?
1. Lean against a wall with your hands, place one foot closer to the wall and bend it, while keeping the other foot further away and straight. Then, while bending the first foot, stretch the Achilles tendon.
2. Lean against a wall with your hands, place one foot a step away from the wall, and rest the toes of the other foot against the wall, keeping the weight solely on the heel.
3. Stand on a step or other elevation with one or both feet, so that half of your foot is hanging in the air, and slowly lower yourself down.
During these exercises, you should feel a stretch in the back of your calf. They should be repeated at least 3 times, holding each exercise for 30 seconds. After every time you wear high heels!
Do you have questions? Write to me and we will try to find the most suitable solution for your problems together!
Karolina
