Home Remedies for Achilles Tendonitis

Achilles tendonitis (also spelled tendinitis) refers to an overuse injury of the Achilles tendon that attaches your calf muscles at the back of your lower leg to your heel.

Tendonitis due to overuse is most common in younger and middle-aged people who participate in sports like running, gymnastics, dance, football, baseball, softball, basketball, tennis and volleyball. It can affect both professional and amateur athletes.

This problem occurs due to sudden increases in the amount or intensity of physical activity, not stretching properly before exercising, running on hard surfaces and doing lots of jumping.

It can also be caused by wearing high heels for extended hours and not wearing shoes with proper support. Factors that may increase your risk include problems with the feet like flat feet, conditions like obesity, diabetes or high blood pressure and taking certain types of antibiotics.

This main symptom of Achilles tendonitis is pain along the back of your leg and above your heel, especially when walking or running.

Episodes of more severe pain may occur after prolonged running, stair climbing or sprinting. Other symptoms include swelling, tenderness when touched, stiff muscles and difficulty standing or walking.

You can treat most cases of Achilles tendonitis with relatively simple home remedies. However, more-serious cases can lead to an Achilles rupture, making surgery the only solution, so seek medical care in these cases.

Note: For serious cases of Achilles tendonitis, always consult a doctor.

Rest :-

• • If Achilles tendonitis is caught early, the body can heal the inflamed tissue if it is allowed to do so without added stresses on the tendon.
  • Therefore it is important to rest the ankle joint for as long as needed.

• The journal “American Family Physician” suggests that you should rest your ankle joint from two to four weeks for mild to moderate severity Achilles tendonitis.
• Sometimes, it is necessary to immobilize the ankle with a splint or cast, especially in more severe cases.

Ice and Heat :-

• Achilles tendonitis is characterized by inflammation of the tendon.
• If the inflammation escalates, the area may begin to swell.
• “American Family Physician” recommends that this is best treated with ice packs on the tendon.
• Ice should be applied two or three times daily. However, use ice only within the first 48 hours after symptoms appear in order to control the inflammation.
• After 48 hours, healing must be facilitated, and this is best achieved using heat.
• Warm moist towels or a heating pad is effective in promoting blood flow, which is required for healing.
• Apply the heat three to four times per day.

Acupuncture :-

• Acupuncture is widely used to alleviate pain in various areas of the body.
• It also can be used to treat tendonitis pain, although it is unknown whether it actually speeds the healing and recovery of Achilles tendonitis.
• Precisely why acupuncture alleviates pain is unknown and its physiological mechanisms are not understood.
• However, the National Institutes of Health has determined that acupuncture is an effective pain remedy.
• Acupuncture treatment usually requires one session three times per week.
• The treatment period usually lasts for several weeks.

Cold Compresses :-

• A cold compress helps reduce pain and swelling, two main symptoms of Achilles tendonitis.
• It will also help relax the affected muscles.
• Put a few ice cubes in a thin towel and tie it securely.
• Apply this ice pack to the affected area for 10 to 15 minutes.
• Repeat a few times a day, as needed.
• Instead of ice, you can also use a bag of frozen peas.

Note: Do not apply ice directly on the skin, as it may cause frostbite.

Massage :-

• • Massage is another good way to treat Achilles tendonitis.
  • A gentle massage will help increase circulation, relax the muscles, and reduce swelling and stiffness.

• For massaging, you can use olive, coconut, sesame or mustard oil.
• Slightly warm some oil of your choice.
• Using your fingers, gently massage the lower part of your foot and heel with the oil for 10 to 15 minutes.
• Repeat a few times daily until the pain subsides.

If you cannot massage on your own, get help from a friend or a professional massage therapist.

Castor Oil :-

• You can also try castor oil to ease the symptoms of Achilles tendonitis.
• The oil is mainly comprised of ricinoleic acid, an anti-inflammatory agent.
• According to a 2001 study published in the Naunyn-Schmiedeberg’s Archives of Pharmacology, ricinoleic acid in castor oil possesses capsaicin-like, dual pro-inflammatory and anti-inflammatory properties, which are observed upon acute and repeated application, respectively.
• Topically apply castor oil to the site of the pain 2 or 3 times a day.
• This helps relieve pain and minimize inflammation of the tendon.

Epsom Salt :-

• Another effective remedy for Achilles tendonitis is an Epsom salt soak.
• The magnesium in Epsom salt promotes healing of sore and injured muscles.
• It also helps relax the muscles and reduce pain and swelling.
• Add ½ cup of Epsom salt to a small tub filled with warm water.
• Stir well, until the salt is dissolved.
• Soak the affected leg in this warm water for about 30 minutes.
• Repeat 2 or 3 times a week for a few weeks.

Apple Cider Vinegar :-

• Apple cider vinegar is also an effective home remedy for Achilles tendonitis due to its anti-inflammatory and alkalizing properties.
• It can help reduce pain and inflammation.
• Add 1 cup of raw, unfiltered apple cider vinegar to a small tub of hot water.
• Soak the affected leg in it for 20 to 30 minutes.
• Do this once daily until you recover completely.
• Also, add 1 to 2 teaspoons of raw, unfiltered apple cider vinegar and 1 teaspoon honey to a glass of water.
• Drink it twice a day for best results.