Overcoming Achilles Tendinitis: A Novice's Story

By: StacyAtZeel

To put it bluntly, it was awful-the moment I realized that the uncomfortable and tight feeling radiating from my Achilles tendon was back and worse than ever.

As a long-time runner, this wasn't my first go-around with Achilles tendinitis, and it probably won't be my last. And while I'm well aware that holistic healing methods like acupuncture, energy work and massage can be a tremendous help, it's simply not always possible to take an hour-or more-out of my day to tend to my aching extremities.

As North Carolina-based personal trainerChristina Tyler explains, "There are several ways to aggravate the Achilles tendon. A few ways are an untreated or undiagnosed injury, side effects from medication, improper footwear, misalignment or even overuse."

In my case, I could quickly pin my pain on the last, and thanks to these do-it-yourself tips from Zeel Experts like Christina, I was able to start jogging slowly again over Thanksgiving weekend-after only two weeks rest.

Stretch your hamstring. I know, I thought the same thing-I said my Achilles, not my hamstring. But as WiL Turner, the mastermind behind Fusion 40 Fitness, clarifies, "A tight Achilles tendon could very well be an indication of a tight hamstring, which in turn affects the calf muscle and eventually other parts along the posterior kinetic chain." For an in-depth look at which stretches are best, click here.

Use a tennis ball.Ashley Pettit, owner of the Midwest health hub Wellness in Chicago and a marathon runner herself, knows that Achilles pain is no fun at all. She also knows how frustrating that persisting post-run pain can be. For immediate relief, Ashley recommends rubbing a tennis ball in circles along the calf muscles. Stretching your calves helps too.

Self-massage with ice. Personal trainer and massage therapist to the stars Derek Duke Noble says that, before turning to sports or deep tissue massage therapy, relief can be found in a "sports ice massage." Using a frozen paper cup filled with ice, knead the affected area for 10 minute intervals. When you do get back to running, try incorporating trails and tracks into your schedule.

Over-the-counter drugs. Typically, I hate taking any type of pain medication. When it comes to Achilles tendinitis, however, anti-inflammatory drugs like Advil and ibuprofen can help to reduce the swelling in the tendon, therefore accelerating recovery.